How much protein do you need to eat each day to build muscle

A Nutrition Reviews study reveals that Most Americans exceed the recommended daily amount of protein intake. Gianna Masi, CPT, RDN, Barbend fitness expert and registered dietitian, breaks down the science behind protein requirements and offers key tips for optimizing muscle development.

The connection between protein intake and muscle growth is essential. Proteins, made up of amino acids, are the essential building blocks for muscle development.

Branched chain amino acids (BCAAs) such as valine, leucine and isoleucine play a crucial role in this process. During exercise, muscles undergo microscopic tears and Protein acts as the building equipment needed to repair and strengthen muscles. Masi points out that protein isn’t just for bodybuilders; It is essential for everyone, providing the support necessary for building and maintaining muscles.

The optimal amount of protein may vary depending on age, sex, weight, and activity level. However, studies suggest a recommendation of between 1.6 and 2.2 grams of protein per kilogram of body weight per day to ensure adequate supply of amino acids for muscle growth. Spreading this intake throughout the day in three or four meals, each with 25-30 grams of high-quality protein, can optimize results.

Gianna Masi emphasizes that the recommended dietary allowance (RDA) of protein is 0.8 grams per kilogram of body weight per day, which is low for maintaining and building muscle. Many healthy people may need between 1.6 and 2.4 grams per kilogram per day. Additionally, wisely distributing protein throughout the day is essential, and Masi suggests that many find benefits in doing so through meals and snacks to reach the needed total.

More protein is not always better

The myth that “more protein is always better” is debunked by Masi, who warns about the risks of consuming too much protein. Studies indicate that too much protein can overload the kidneys over time. Staying within the recommended amounts and focusing on a balanced diet is key to providing the body with all the necessary nutrients.

Masi clarifies that there is no need to fear consuming more than 30 grams of protein per meal, especially for those who are physically active. Variety in protein sources is another crucial point.

While animal sources like chicken and eggs offer complete proteins, plant sources like beans and tofu They can also be effective when combining different plant proteins. Leucine, an amino acid vital for muscle protein synthesis, is found in foods such as meats, fish, whey protein, cottage cheese, firm tofu, and black beans, highlighting the importance of quality protein sources.

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