How much protein do you need to build muscle？
In addition to strength training, ingesting adequate amounts of protein is essential for muscle growth. Consuming less protein than the body requires has been associated with a reduction in muscle mass. In contrast, increased protein intakes above the RDA may aid increase strength and lean body mass when combined with resistance training.
Why is protein essential for muscle growth?
If a person does not consume enough protein, their body tends to break down muscle in order to obtain the amino acids necessary for supporting body functions and preserving more vital tissues. This can result in a loss of muscle mass and stamina over time.
How much protein is necessary?
According to the Dietary Guidelines for Americans, 2020-2025, the majority of healthy adults over the age of 19 should consume between 10 and 35 percent of their daily calories from protein. Each gram of protein contains four calories. Therefore, a person who consumes 2,000 calories per day must consume between 50 and 175 grams of protein per day. Consumption varies based on age, gender, level of physical activity, overall health, and other variables.
What are the finest sources of protein?
A person can satisfy their daily protein requirements by consuming both animal and plant-based sources of protein. Lean meats (beef, swine, or lamb), poultry, eggs, fish and seafood, dairy products, and whey protein powders are examples of protein sources derived from animals.
Included among the plant-based sources of protein are legumes, peas, nuts, lentils, seeds, soy products, and plant-based protein powders. Some nutritionists believe that animal protein sources are superior to plant-based protein sources for building muscle. Also, they are simple to digest. Soy is a notable exception due to its high bioavailability, excellent amino acid profile, and digestibility.
Final remark
In conjunction with resistance training, protein intakes in excess of the current RDA can promote muscle growth. Since the optimal quantity of protein a person needs is dependent on age, health status, and activity level, you may wish to consult with a healthcare provider or a registered dietitian to determine how much protein you should consume.
資料來源：Lindsey DeSoto (2022), “How much protein do you need to build muscle? ”. Medical News Today. https://www.medicalnewstoday.com/articles/how-much-protein-do-you-need-to-build-muscle