Live Longer Habits

If you want to build muscle, you’ve probably heard that protein is important. Protein helps your body create and repair muscle tissue. But how much protein do you really need to gain muscle? Is simply eating plenty of chicken and eggs enough? 

To find out more, we spoke to registered dietitians who can explain protein's role in our bodies, how much we need if we want to gain muscle, and how this can change as we get older. Here’s a simple guide for everyone, whether you’re a fitness enthusiast or just starting out. 

Why is Protein Important for Building Muscle? 

In short, protein is vital for repairing and strengthening your muscles. Our muscles are made of tiny fibres, similar to threads in a sweater. When you exercise, especially through weightlifting or resistance training, these fibres can get tiny tears. This is a normal part of making muscles stronger. When these tears appear, your body begins to repair them, and protein provides the building blocks for this repair. 

During a process called muscle protein synthesis (MPS), amino acids from protein help fix these tears, potentially making your muscles bigger when combined with exercise. Protein is not just about muscle growth, though. It also helps with other essential body functions, like producing enzymes, balancing blood sugar, and supporting your immune system. 

How Much Protein Do You Need to Build Muscle? 

In the UK, most people are already getting enough protein—often more than recommended. The guideline is about 0.75 grams of protein for each kilogram of body weight daily. This means a 75kg (11st 11lb) man should aim for around 56 grams per day, while a 60kg (9st 6lb) woman should target about 45 grams. To build muscle effectively, however, aim for 1.4 to 2.2 grams of protein per kilogram of your body weight per day. This might seem high, but active individuals need more than the minimum amount recommended for those who are inactive. 

For instance, a 75kg person who hardly exercises may need just 56 grams of protein daily, but if they are working out regularly to gain muscle, their needs could increase to about 150 grams each day. Your protein needs may also rise as you age or during pregnancy. 

Can You Have Too Much Protein? 

Most athletes and active people don’t usually need more than 2.2 grams of protein per kilogram of body weight each day. That's because there’s a limit to how much protein your body can use for muscle maintenance and repair. Eating more protein than your body requires may lead to imbalances, as you’ll also need healthy fats and carbohydrates. 

Too little fat can affect hormone balance and nutrient absorption, while not enough carbohydrates can lead to a lack of fibre and various deficiencies. Eating a little more protein is generally safe, but excess protein doesn’t automatically convert to muscle. Instead, your body might break it down for energy or store it as fat. 

Overdoing protein can also put stress on your bones, kidneys, and liver. Some studies suggest that a high-protein diet, particularly one that includes lots of red meat, might raise the risk of heart disease or cancer, although more research is needed in this area. 

How Much Protein Should You Eat After Working Out? 

After exercising, it’s important to eat protein to aid recovery. While there are no absolute rules, aiming for about 20 to 40 grams of protein after your workout is a good target. This amount is ideal for repairing and building muscles. Some suggest having your post-exercise meal or snack within 30 to 45 minutes, as your muscles are particularly receptive to nutrients during this time. 

For those over 40, it’s wise to aim for the upper end of this range to stimulate muscle recovery. Research indicates that having 40 grams of protein right after a workout might be more effective for muscle growth compared to a smaller amount. While it’s useful to have these guidelines, don’t stress too much about exact protein counts. Instead, aim for a balanced diet. If you're aiming for specific muscle growth or health goals, consider working with a registered dietitian. 

How Do Different Protein Sources Affect Muscle Growth? 

Not all protein is created equal. "Complete proteins," like animal products (meat, fish, dairy) and soy, contain all the essential amino acids and are particularly rich in leucine, which is crucial for muscle growth. 

Plant-based proteins are beneficial too, but can be lower in leucine. You might need to combine different plant sources to get enough. If you're using plant-based protein powders, look for ones that mix multiple types of protein, such as pea and rice, for a better amino acid profile.

Does Protein Intake Change as You Age? 

As we age, our bodies change, including a gradual loss of muscle mass. It becomes even more important to get enough protein to maintain strength and overall health. For adults over 65, protein needs increase from 0.8 grams per kilogram of body weight to around 1-1.2 grams. If you're trying to build muscle, aim for 1.6 to 2.4 grams per kilogram, depending on your exercise routine. 

More Tips for Muscle Growth 

Building muscle isn't just about eating more protein. Here are other considerations: 

1. Get Enough Calories: 

It’s essential to meet your total calorie needs. Simply hitting your protein target won't help much if you aren't consuming enough calories overall. 

2. Spread Protein Across Meals: 

Aim to distribute your protein evenly throughout the day. Your body can only absorb a certain amount in one sitting, so it’s more effective to have protein in each meal rather than cramming it all into one. 

3. Focus on Leucine: 

Leucine is a key amino acid that triggers muscle protein synthesis. Foods rich in leucine include animal proteins like beef, chicken, fish, and dairy, as well as some plant sources like soy and legumes. 

In Summary 

Protein is essential for building muscle. A clear understanding of your needs, along with a variety of good-quality protein sources, is key. Adapt your intake as you age and remember that there's no one-size-fits-all approach. Working with a healthcare professional or registered dietitian can give you tailored advice aligned with your health goals. For personal guidance on how much protein you should consume for muscle growth, consult a registered dietitian. They can help create a plan that suits your specific goals and training programme.

Source: BHF,onepeloton