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How much protein to build muscle
Posted by: Sean
Before we start examining studies that looked at optimal protein consumption for muscle growth we should clarify exactly what protein is and how it defines life on this planet. Protein is complex because it is not just a random chemical structure with carbon, oxygen, nitrogen and hydrogen.
The protein cells in your body make up 50% of your body's dry weight. Sports science tell us that there are about 50,000 different proteins. From the blinking of an eye to the proteins flowing in your blood to the muscles when it,s under extreme stress. The point is proteins are everywhere.
The function of protein involves a lot more than just muscle tissue repair. Proteins are needed to repair your red blood cells, grow hair and fingernails, regulates hormone secretion, movement (muscle contraction), maintenance of body water balance, digestion, protection against disease, carry oxygen and regulates blood clotting, transporting nutrients taking them to the cells and returning with by-product (waste).
In 1980 the U.S. Food and Nutrition Board officially said RDA (recommended daily allowance) for protein is 0.8 grams per kilogram, but something often not taken into consideration is that they said the RDA is 0.8 grams/kg of your lean bodyweight, not full bodyweight. That will calculate very differently to just bodyweight, there,s a difference.
Over the years there have been many studies done that used nitrogen (an important component of protein) to see the exact amount of protein that gets absorbed and fully used up before an excess protein condition results. They measured the nitrogen going in (positive balance) and the nitrogen going out (negative balance).
The researchers would then measure to find out if there was an over-accumulation of protein in the body. A positive nitrogen balance happens when there is more nitrogen coming in than there is going out. The study conclusively proved that 0.36 grams of protein per kilogram of LEAN bodyweight is lost every day.
What the researchers then did was raise the margin of error up to .075 grams a day, to cope with all digestion demands happening all day. It is important to note that the RDA of 0.8 grams, protein a day will supply a sedentary adult with just enough protein to supply with sufficient amino acids to be able to replace a day's loss of protein for someone who is not exercising. It should also be noted that The Academy of Sciences as well as the nutrition board have insisted that all exercise which will lead to musculo-collagenous hypertrophy amongst other changes will NOT increase your protein requirements. When you train you increase the need of protein that your body wants to take from dietary sources rather than taking it from its own protein stores.
Sports science research on protein requirement now categorically state that 0.8 grams, protein a day is completely insufficient for an exercising adult who trains with overload. Dr. Peter Lemon who wrote a review on the RDA of 0.8 grams said that people engaged in any sort of strength training should take in 1.3 - 3.3 grams of protein for each kilogram of LEAN body mass each day.
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