With today’s post, we want to shed some light on one of the macronutrients on which we can find more information and, at the same time, generate more doubts: proteins. Also, we will answer the question of how much protein do i need to build muscle, so it will be of great interest to all those who are looking to increase it.
- Proteins – along with carbohydrates and fats – are one of the three macronutrients that our body needs, to function properly. Unlike the other two, proteins are NOT stored in reserve but are constantly being renewed.
- Proteins have multiple functions, besides structural function, since they are part of the muscles and bones.
- However, sometimes, when the body cannot obtain energy from carbohydrates and fats, the body itself transforms proteins into glucose.
- Proteins are divided into smaller structures called amino acids, with 20 different amino acids being necessary to complete a protein
- The body synthesizes eleven of these amino acids — that is; it creates them by itself — but nine of them, called essential amino acids.
- Those are incorporated through the diet and in the case of athletes, or through supplements or isotonic drinks.
WHICH FOOD…. HOW MUCH PROTEIN?
The following list lists foods rich in protein. In this way you can reach the amount of daily protein (amount of protein per 100g of food):
- Serrano ham– 30 g
- Hazer cheese– 30 g
- Natural tuna– 26 g
- Chicken– 27 g
- Prawns– 18.5 g
- Cottage cheese–13 g
- Skimmed quark cheese– 12.6 g
- Egg white– 11 g
- Yogurt– 1.5% 3 g
- Hemp seed– 37 g
- Soybeans– 34 g
- Peanuts 25– g
- Pumpkin seeds– 24 g
- Lentils– 23 g
- Chia seeds– 21 g
- Almonds– 20 g
- Quinoa– 15 g
- Oat flakes– 13 g
- Natural tofu— 11 g
The recommended amount of protein needed daily about 0.8 grams of protein per day for every kilo of weight.
For example, a person who weighs 65 kg should consume about 52 grams of protein per day, which, in a 2000 kcal diet, would represent between 10 and 13% of what we consume as food.
Given the importance of maintaining muscle gain, it is recommended that 15% of the daily kcal be obtained from protein.
It should be clarified that the amount of protein needed for muscle gain that we are talking about refers to the grams of protein that the food contains, and not to the total grams of the food itself. For example, a large egg will provide us with 35% of its caloric value in the form of protein (equivalent to about 6 grams).
RIGHT AMOUNT OF PROTEIN
What is amount of protein needed daily to consume for muscle gain?
The answer is variable. It depends on the person: on factors such as their age, constitution, physical activity, time spent resting, etc. As always, it is best to individualize as much as possible to obtain the best results.
Visiting your dietitian-nutritionist will be a good option to guide you in the best way regarding food, and a personal trainer or fitness technician to advise you on training.
However, we can set an approximate range of 1.3–1.8 g protein/day for that goal. We must bear in mind that not only by eating more protein we are going to guarantee that muscle gain. The rest factor must also be taken into account.
If we perform very well in terms of food and training, but we do not rest enough hours, it is difficult for us to achieve the goal of increasing our muscles.
This is an aspect that can go unnoticed, however, it is vital when it comes to creating new muscle tissue since new muscle tissue is created when we sleep.
Also Read:- How to start a gym after COVID19
Why Balanced diet is important to right fitness?
- We must try to maintain the metabolic balance of proteins through diet. However, there are good protein supplement options, specially indicated for people with a lot of physical activity who find it difficult to reach the recommended daily amount of protein through their diet.
- Or in the case of people who follow a vegan diet, who must obtain protein through foods of plant origin, and that have lower absorption than those of animal origin, making it more difficult for them to reach the daily amount to increase muscle mass.
- A varied intake of both protein sources would be the best for a balanced diet.
- The ideal thing will be to include quality protein in each meal we make and especially after training, where we can use shakes composed of whey protein, egg white powder, etc.
QUERIES AND CLARITY
- In recent times, there has been part of the food industry that has “demonized” proteins, claiming that excessive consumption causes kidney damage.
- A recent review of many of the studies that exist on protein concludes that there is no evidence of negative effects on the kidneys in a diet high in protein.
- Despite everything, the idea that women should not resort too much to this type of protein shake is still quite present, to avoid an excess of muscle mass that could be unsightly.
- This “fear” has no justification. Although a woman’s muscles develop slower than a man’s, and in general we have more body fat than they do, the predisposition to gain muscle mass, as mentioned above, varies depending on the person, from their training, their lifestyle habits, etc.
What is clear is that if we do not eat the amount of protein daily, even though we train and rest correctly, we will never gain the muscle mass we want. Enjoy the protein, attain the fitness.