In our former blog an in-depth focus on proteins, we asserted the importance of protein intake. Among the associated benefits, was the correlation between protein intake and muscle growth. In this post, we’ll evaluate how much protein one requires to attain muscle growth.
Foremost, individuals targeting to gain muscle including athletes and bodybuilders require increased amounts of proteins. High protein needs are important for the repair of worn-out tissues after you engage in exercise. High protein intake may also be associated with increasing lean muscle mass.An amount of about 1.6g-1.8g per kg body weight should be impactful on your muscle development. Of course, for a more individualized plan with the precise portions of proteins you require to add, you need to consult with a dietitian.
Muscle mass gain occurs when the net protein balance is positive, wherein the production of proteins exceeds the breakdown of proteins. Of most importance, the increase in proteins should be met with an increase in activity- to work out the muscles. If you only increase the proteins without adequate exercise, you will gain weight instead of muscles. In our post on the excessive effects of protein intake, we identified the implications of an excess intake of proteins, and among the effects was weight gain due to fat being stored over time. Similarly, if you do not put the muscles to work and yet you have increased your protein intake, the anticipated results may not match up. Therefore, if you add more proteins to your diet with the intent of muscle mass gain, ensure you combine with exercise. It is only through the combination of both exercise and nutrient intake (particularly protein intake), that you can gain muscle.
Note that you should request a medical examination before you engage in any exercise program.
To achieve an increase in lean muscle mass, high protein intake must be accompanied by regular exercise. The amount of protein to increase to achieve muscle gain varies from one individual to another. Consume a variety of proteins even when you aim to increase muscle mass.