How Much Protein Do You Actually Need?

What is Protein?

Protein is one of the three macronutrients, alongside carbohydrates and fats. It’s made up of amino acids, often referred to as the “Building Blocks” of the body. Protein is absolutely vital in the building and repairing of body tissues, especially muscle. 

How Does Protein Contribute to Muscle Growth?

Our bodies are constantly in a state of protein turnover. When you exercise, you create tiny tears in your muscle fibers. To repair this damage, and subsequently make your muscles stronger, your body needs an adequate supply of amino acids and protein. By consuming enough protein, you provide the building blocks your body needs in order to repair these microtears, leading to an increase in muscle mass and overall strength. 

How Much Protein Do You Need Per Day?

The daily recommended amount of protein, for a healthy adult, is 0.75kg per kg of body weight. So if you weigh 85kg, this is around 64kg of protein a day. 

But if you’re looking to gain muscle, then you’ll need a far bit more!

General guidelines suggest that you need between 1.2 - 2.2 grams of protein per kilogram of body weight to encourage muscle growth. Your specific needs can vary on different factors such as age, sex, weight and activity.

It is recommended to tailor it to yourself and take into consideration your needs and your specific goals. Spending more time doing research is always the best way to get ahead.

When Should You Eat Protein to Build Muscle?

For muscle growth, it’s best to spread your protein intake throughout the day. Since your body is in a constant state of muscle protein synthesis, providing regular protein throughout the day, roughly 3-4 hours, helps to maintain this anabolic state. 

What Are The Best High-Protein Food Sources?

Meat

Chicken, turkey, lean beef, pork chops

Fish

Salmon, tuna, mackerel, sardines

Dairy

Greek yogurt, cottage cheese

Eggs

They get they’re on section, very good.

Nuts & Seeds

Almonds, peanuts, chica seeds