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How Much Protein Should You Eat To Build Muscle
Bodybuilding is currently one of the most popular sports and
pastimes in the entire world, yet for many it is about so much more than simply
lifting weights in order to look good in a tank top, as it is quite literally
for them, a way of life.
If you yourself are looking at getting into bodybuilding and perhaps
wish to experience more of the traditional bodybuilding lifestyle, first and
foremost, you need to resign yourself to the fact that it is most certainly
not the easiest of sports, in fact, it is downright brutal at times, both,
physically, and mentally.
When it comes to bodybuilding, on top of the training, which in
itself is very brutal, you also have the diet and nutritional aspects to get
right.
In fact, if you were to ask any trainer, coach, nutritionist, or
competitive athlete, they would all tell you that the training is the easy part
– it is the diet and nutrition that are difficult.
Bodybuilding and muscle growth is considered a combination of around
30% training, and 70% nutrition, so if you aren’t willing to make your diet a
priority, you may as well save your time and money. If you are serious,
however, protein is absolutely essential for so many reasons.
Protein is vital for muscle growth and repair, yet many people
aren’t quite sure about protein to build muscle, as they aren’t sure how much
is required, and what the best sources are.
Here we’ll be focussing on protein to build muscle, as we’ll be looking at how much is required, plus what some of the best muscle-building sources of protein actually are.
How
much protein to build muscle is required each day? – As mentioned, protein is arguably the most vital of all three
macronutrients, the other two being fat and carbohydrates, when it comes to
muscle growth, because it is vital for growth and repair.
When we destroy our muscles in the gym, our bodies need to rest so
that they can recover and repair damaged muscle tissue, building it bigger and
stronger than it was previously.
Although it would be nice if we could tell you that, for example,
when it comes to protein to build muscle you need 200 grams each day, that is not the case, as it
largely depends on your current size and weight, as well as your goals and
activity levels as well.
For maintenance purposes, for example, it is recommended
that a person consumes 1g of protein for every pound of body weight that they
weigh.
So, if they did weigh 200 pounds, in order to maintain their bodies
in their current state, they would need 200 grams each day.
However, we aren’t trying to maintain our bodies, we’re trying to
build muscle and therefore grow our bodies, so we need more protein.
For people trying to build muscle, it is recommended that they
consume around 1.5 – 2 grams of protein per pound of bodyweight.
So, this time around, a 200 pound man trying to build muscle, would need between 300 and 400 grams of protein each day.
When
should it be consumed? – A lot of people will try
to cram as much protein in their bodies for each meal as possible, consuming
vast quantities of meat, eggs, fish, and various protein supplements each day.
However, the human body can only absorb around 35 – 45 grams of
protein per sitting, so anything more than that will be pointless and will
therefore be going to waste.
Space your meals out every three hours, and for each meal, two of which can be protein shakes, try to consume no more than 45 grams of protein, although 40 would be fine.
What are the best types of protein to build muscle? – There are many
different types of protein currently available, each one with its own various
benefits and drawbacks.
Some of the best sources of protein to build muscle, however, include the following:
Organic eggs – Organic eggs contain omega 3s, B vitamins, minerals, and contain
every essential and non-essential amino acid possible.
Amino acids are the building blocks of protein, and are therefore
ideal for building muscle.
One organic egg contains around 4 – 6 grams of protein, depending on the size, so if you opt for a 3 egg Spanish omelette for breakfast, you’re already well on your way to meeting your daily protein macros.
Chicken breast – The Chicken breast is a bodybuilding staple, and truthfully you’ll
probably get sick of it before too long.
Despite this, it tastes nice, it is very versatile, it is packed
full of protein, it is low in fat, and it contains important minerals as well.
Red meat – Red meat, grass-fed beef, for example, is another great
bodybuilding food as it is very high in protein, as well as B vitamins as well.
It is the natural iron and zinc content, however, that really helps red meat to stand out against the competition.
Salmon – Salmon is an oily fish that is rich in protein, and minerals, as
well as being crammed full of healthy fats such as omega 3 fatty acids, which
truthfully possess so many health qualities that we would struggle to list them
all.
It is high in calories, but if you fit it into your macros, salmon
is incredibly tasty and insanely healthy and beneficial.
