How Much Protein do you Need to Build Muscle? is the question answer to which has been feverishly searched by young and adults including women. They want to know how much protein they need to consume every day to build muscles.
In the 60s and 70s, a hype was formed which made protein a miracle food and bodybuilders and weightlifters started to eat huge quantities of meat, whole food and eggs to get more protein for their bodies. Starting from the 90s, till today the concept of protein powders as the wonder drug has been promoted to the people who want to build muscles. Protein shakes, anabolic steroids and other protein powders are available in the market for people who want to pack on muscles.
Due to the conflicting information and misinformation, people are confused and they do not know the answer to the question. However, physicians and nutritionists blame bodybuilders and weightlifters for creating the myth that to build muscles you need more protein than the RDA (Recommended Dietary Allowance) of 0.8 grams per kilogram of lean body weight. On the other hand, weightlifters and bodybuilders blame the medical community and nutritionists for bad information. But the question still remains-how much protein do you need to build muscles.
Role of protein in human body
Scientists found that protein consists 50% of the dry weight of human body. There are 50,000 different proteins available in the body. Proteins perform different operations including repairing of red blood cells, hormone secretion regulation, maintaining growth of hair and fingernails, movement, maintaining water balance of the body, digestion, transportation of nutrients to cells, protection against diseases, regulation of blood clotting and carrying of oxygen.
Protein is very important for human body for its functioning and health. So, protein is not only needed for repairing damaged muscles building muscles.
The RDA for protein is 0.8 g per kilogram of lean body weight. This allowance is for sedentary adults. In case of children and infant the RDA is tripled and doubled since they need more protein for their rapid growth rate. The RDA for sedentary adults is good enough for supplying the necessary amino acids needed to replace the loss of each day. However, if you exercise and want to build muscle then the equation changes. In that case, you will need more protein to meet the higher protein needs of the body, otherwise the body will use the muscle tissue as a source and drop protein from it.
High protein intake is not bad for you. The idea that muscle growth is directly related to the amount of protein intake is wrong, as muscle growth is determined by the stress resulting from the intense training. You cannot simply grow lots of muscles by eating more and more protein, but you will need to exercise and stress the muscles you want to grow. Depending on the demand of the exercise, your protein intake will vary.
If you are involved in intense training, then you need protein in the range of 1.4 g of protein per kilogram of body weight to 1 g per pound. How much protein you should intake will be decided by the growth demand resulting from intense training. You don't need too much of protein because we do not want the negative effects of protein on your body, but you need more protein than the RDA if you are exercising and if you want to build muscles through your intensive training program.
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