How much protein do we need to build muscle? are you consuming enough to gain muscle? In this article we talk about how much you should be including in your diet
We all know that protein is one of the most important nutrients when it come to building muscle but there seems to be alot of debate about how much protein we should consume in order to build muscle. Even experienced bodybuilders can’t seem to agree on how protein we should eat.
Comsuming the right amount of protein is essential for gaining muscle but with so much conflicting information on the internet, how do you know whether or not you are consuming enough protein in your diet for optimal muscle gains.
How Much Protein Do You Need?
Right, now your probably wondering just how much protein you actually need to build muscle. Well some nutritionist will tell you that your body can only handle 20-30 grams of protein every 4-5 hours, others will tell you that anything over 100 grams a day is way more than you need.
Then on the other side you’ve got these hardcore bodybuilders that are protein crazy that will tell you that you need 2 grams of protein per pound of bodyweight per day. That would mean a massive 400 grams of protein for someone who weighs 200 pound! Don’t get me wrong thta much protein would certainly give you the extra calories. However, your body is not going to be able to use all the amino acids to work and rebuild muscle tissue.
For those trying to build muscle a good baseline protein intake is one gram of protein per pound of bodyweight. For example a 200 pound person would need to consume 200 grams of protein per day.
However, you should not include protein from foods that primarily contain starches or fats such as nuts, seeds and grains. Sure they have some protein in them and you can still eat them, just don’t include the protein in your daily totals because they do not include all essential amino acids for muscle growth. This means that these type of foods are not very effective for building muscle.
The Best Protein Sources
So, what sources of protein should you include in your diet? The answer is animal protein! A proper muscle building diet should be rich in animal protein. This means you should aim to get your protein requirements from sources such as meat, poultry, fish and eggs.
Sometimes it can be hard when you have a busy lifestyle to fit in your nutritional needs, this is when protein powders can come in handy as they are more convenient. And with so many protein powders on the market you have no excuses not to have some to hand.
If you are new to protein powders I would suggest that you stick with Whey protein as It contains a good amount of protein, has pretty much no fat and very little carbohydrates. Most of todays protein powders taste and mix well so don’t go for some over expensive brand as the cheaper ones can do just as good.