Exercising causes stress on our muscles, making tiny tears or injuries in the muscle proteins that need to be repaired. Consuming more calories and protein in our diet than we are breaking down provides the building blocks for our muscles to repair and gain mass over time. If you want to calculate how much protein you need to build muscle mass, there are a few approaches you can take. The simplest approach is the grams per kilogram calculation using the table above.
If you are a female and currently at a healthy weight of lbs, you need 1. You can also use a macro approach, like our simple macro calculator. It will give you recommendations for carbs and fat as well, based on your gender, age, weight, and goals. This does all the math s for you! For example, if you follow a calorie diet:.
You might have higher or lower protein needs for different reasons. Women typically have less lean mass than men and require less protein in general. Women who are pregnant or breastfeeding have higher protein needs. However, keeping your percentage of calories from protein the same will help preserve your lean muscle mass and potentially promote muscle growth based on exercise. The table below lists some high — protein foods and compares the amount of protein in each food based on a g serving.
W hile chia seeds are high per g, you would likely not consume more than 10g at a time — you might consume more than g of milk at once. Males generally have a higher proportion of muscle than females, which would require higher levels of protein for muscle growth or maintenance.
However, based on the height, weight, and muscle mass, a female could require more than a male with less muscle mass. Too many calories from any source can make you gain weight. Finally, when using high intakes of protein, a higher fluid intake is required to help the kidneys filter out the extra waste produced by excessive protein intake. In addition, more vitamin B6 needs to be consumed. Vitamin B6 is responsible for protein metabolism. Increased fluid intake is required due to help the kidneys filter out the extra waste produced by the excessive protein intake, while increased vitamin B6 is needed to metabolize the protein.
How quickly protein gets metabolized into amino acids and absorbed into muscles can vary by the protein type. There are some bodybuilding enthusiasts who will tell you that "fast" proteins such as whey are superior to "slow" proteins like casein in that you can consume more and build muscles faster.
For example:. There is not much evidence that these variations make a big difference in muscle building over the long term. Moreover, if a protein is metabolized and absorbed at a rate of, say, 7 grams per hour, you would only absorb around grams per day. Given these limitations, the type of protein you consume really won't make all that much difference given the amount you'll be able to reasonably consume.
Certain whole-food proteins may be just as good—or even better—and cost far less. One advantage that casein and whey products do offer, outside of convenience, is that you may not have to consume as much as some whole-food products.
In addition, grams of casein consumption 30 minutes before sleeping has shown to increase muscle protein synthesis, muscle recovery, and overall metabolism in acute and long-term studies. Get nutrition tips and advice to make healthy eating easier. Department of Health and Human Services and U.
Department of Agriculture. Ninth Edition. December J Int Soc Sports Nutr. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med.
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Bronzato S, Durante A. A contemporary review of the relationship between red meat consumption and cardiovascular risk. Int J Prev Med. Schoenfeld B, Aragon A. So getting the right amount for your individual requirements is crucial to getting the best results.
Some older studies suggest that an intake of at least 1. More recent studies suggest intakes as high as 1. And a larger and more recent review of the research determined that for most, there aren't any beneficial effects of eating more than 1.
All of these recommendations fall within the range suggested by the American College of Sports Medicine that suggests 1. Your macro diet ratio may have an impact on body composition when looking at a surplus or restriction of calories. A narrative review of the research and smaller studies have suggested that higher protein intakes between 2.
So, looks like the debate continues around how much protein is actually needed to gain more muscle and we may not get a definitive answer any time soon, due to the multitude of individual differences among us all. Based on the averages from evidenced backed recommendations, a good rule of thumb for maintaining existing muscle is to eat roughly 0.
And this amount may increase as high as 1 to 1. During pregnancy and lactation, choose fish that are low in mercury and high in omega-3 fatty acids, such as salmon, sardines, and anchovies. However, take care to avoid those that may be high in mercury, such as shark, swordfish, tilefish, and king mackerel 19 , Ideally, you should get all your protein from food sources. In some cases, your healthcare provider may recommend supplements.
However, there are no guidelines for supplementing with protein during pregnancy. Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary. If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.
Endurance athletes also need significant amounts of protein — about 0. This can help prevent osteoporosis and sarcopenia, both of which are significant problems among older adults.
People recovering from injuries may likewise need more protein People who are physically active, as well as older adults and those recovering from injuries, have significantly increased protein requirements. Protein has been unfairly blamed for a number of health problems. Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.
In fact, a higher protein intake may lower blood pressure and help fight diabetes, which are two of the main risk factors for kidney disease 28 , Any assumed detrimental effects of protein on kidney function are outweighed by its positive effects on these risk factors. Some people have claimed that too much protein can lead to osteoporosis, but research shows that it can prevent this condition 30 , Protein does not have any negative effects on kidney function in healthy people, and studies show that it leads to improved bone health.
The best sources of protein are meats, fish, eggs , and dairy products, as they have all the essential amino acids that your body needs. Some plants are fairly high in protein as well, such as quinoa , legumes, and nuts. An 8-ounce serving of beef weighs grams but only contains 61 grams of protein. Similarly, a large egg weighs 46 grams but only packs 6 grams of protein.
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