How much protein to gain muscle?
Eating too much can be dangerous to your health.
- The current Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight.
- Endurance or strength athletes should consume 1.2 to 2 grams of protein per kilogram of body weight daily.
Protein may be a buzzword when it comes to health and fitness, but it's also essential. So in a way, a nutritionist doesn't care that people pay attention to the number of grams of protein on the nutrition label.
“Protein is the foundation of muscle,” Dr.Anupama Chawla, director of pediatric gastroenterology and nutrition at Stony Brook Children's Hospital.
Indeed, 2018 research shows that muscle proteins are broken down in the human body. Consuming more protein is essential to rebuild - and even grow more - muscle.
How much protein do I need?
0.8 grams of protein per kilogram of body weight is the currently recommended dietary rate. The amount of protein you should consume each day will vary from person to person.
"This means that a 140-pound person only needs 51 grams of protein per day and another 200-pound person needs only 73 grams of protein per day, "which is much less than 'we believe' by social media," says Dana Ellis Hunnes, Ph.D., senior dietitian at UCLA Medical Center.
The amount of protein is affected by age
But, as do many aspects edge of medicine, there is always room for nuance. For example, age is a reason to increase protein intake.“Older adults [ages 65 to 70] should eat a little more, about 1 gram per kilogram or -0.45 grams per pound of body weight because they don't absorb it well and are susceptible to muscle loss and bone fractures. " says Hunnes.
Physical activity may require more protein each day.
Some athletes may also need more protein to support their training and physical activity programs.
A position statement from 2016 from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommended the following guidelines for protein intake in physically active individuals :
- Physically active people consume 1.2 to 2 grams of protein per kilogram of body weight or 0.5 to 0.9 grams per kilogram of body weight, whether for endurance or strength athletes.
- Protein intake within the upper or lower limits of this recommended intake should be based on exercise intensity or calorie restriction.
- Athletes should consume between 0.25 and 0.3 grams of protein per kilogram of body weight no more than two hours after exercise to increase muscle mass.
Great sources of protein
“The best or healthiest source of protein is lean animal or plant-based protein,” says Best. These include:
- poultry (3 oz turkey contains about 25 grams of protein)
- fish (3 oz salmon contains about 22 grams of protein)
- eggs (one large boiled egg contains about 6 grams of protein)
For vegetarians and vegans, plant-based proteins, such as beans, tofu, and lentils, are alternatives – but these sources are not always equivalent.
What research says about protein intake and muscle mass
A 2022 meta-analysis of 69 studies suggests sticking to the lower end of position statement recommendations. Based on previous research, authors indicated that eating 1.5 grams of protein per kilogram of body weight, which equates to 0.7 grams of protein per pound, should be enough to build strength when combined with resistance training.
The point about resistance training is a reminder that muscle mass is not simply a product of protein intake.
How much protein is too much?
Hunnes added that consumption at the bottom of the position statement is no more than 1.3 grams per kilogram per day.
Rose-Flores notes that consuming too much protein – more than 2 grams per kilogram of body weight per day – can lead to risks, such as:
- kidney dysfunction
- weight gain undesirable
- increased risk of osteoporosis
- azotemia (kidney) dysfunction)
A 2020 study found that high-protein diets do not increase risks to kidney or bone health but clinical trials are needed ready longer.
However, as Rose-Francis points out, high-protein diets ranked 1.07-1.60 grams of protein per kilogram of body weight, not 2 grams.
Additionally, Best notes that people who consume too much protein for their weight and activity level may experience the following symptoms:
- irritability
- dehydration
- fatigue
- nausea
What is the risk of not getting enough protein?
Chances are, if you live in the United States, you are getting enough protein.
What are the signs that you are not breastfeeding enough?
Not surprisingly, 2019 research shows that people who don't consume enough protein lose muscle mass and strength.
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