HOW MUCH PROTEIN DO I NEED TO BUILD MUSCLE?
Jun 13, 23 | News | 0 Comments
Protein is an essential macronutrient responsible for the growth, repair, and recovery of muscle tissue. When combined with resistance training, protein can enhance the rate of muscle building in both males and females to obtain a more aesthetically pleasing physique and increase physical performance.
However, how much protein we need to gain muscle mass is often debated and may be decided on several factors.
In this article, we will review protein in depth and discuss the optimum quantity, frequency, timing, and type to maximise muscle building.
During exercise, we cause small micro tears to muscle fibres, which are effectively ‘damaged’ through the nature of training, this is known as ‘muscle breakdown’. Protein consists of amino acids which are building blocks for muscle tissue, we use these amino acids from the protein we consume to repair and rebuild damaged muscle fibre as a result of training, this is known as ‘muscle protein synthesis’.
In order to gain muscle tissue, we must retain a positive protein balance by synthesising more protein than we break down which therefore explains the importance of protein consumption for growth and repair.
Quantity - How much protein is required to build muscle?
Well, multiple studies suggest that a daily protein intake of 1.6 – 2.2 grams per kilogram of body weight is optimal for muscle growth. For example, a person who weighs 80kg should consume between 128 – 176 grams of protein daily to maximise muscle-building potential.
It is worth noting that this recommendation is based on a range rather than a specific number and other individual factors such as gender, age, body composition, physical activity level, training status and stimulus may heavily influence how effectively individuals respond to the 1.6 – 2.2 grams per kilogram recommended range.
For example, older adults may require a higher protein intake to maintain muscle mass, while athletes with frequent high-level training and competition may need higher protein requirements to support muscle recovery and growth. These individual factors are all case-dependent but also play a role genetically irrespective of health status or lifestyle choices.
A study published in the International Journal of Nutrients comparing protein requirements between males and females showed a protein intake of 1.6 grams per kilogram was adequate to support muscle protein synthesis for both genders, however, males displayed a significantly greater rate of protein synthesis. The study also concluded that females showed a greater rate of whole-body muscle breakdown which suggests that females may require a slightly higher protein intake to maintain or build muscle mass compared to males.
Frequency - How often should I consume protein?
Research widely suggests a consistent protein intake at various intervals throughout the day promotes more potential for muscle building as opposed to consuming one large amount of protein in a single meal. This is because our bodies are limited to how much protein we can absorb and utilise in one given hit. Research shows that protein amounts of 20-40 grams are sufficient to stimulate muscle protein synthesis at an optimised rate for 3-4 hours. However, amounts in excess of 40 grams may be appropriate for larger individuals who need a higher intake of protein to activate muscle protein synthesis as achieving this is usually correlated to bodyweight. These frequent muscle protein synthesis hits are responsible for supporting muscle growth and are equally if not more important than the overall protein intake itself, because multiple triggers of muscle protein synthesis automatically contribute to an accumulation towards the overall protein intake. However, one large consumption of protein cannot be as effective for muscle building regardless of the total amount because triggering muscle protein synthesis is greatly limited and reduced. Therefore, it is recommended generally that individuals consume 20-40 grams of protein per serving every 3-4 hours to maximise muscle building potential depending on their individual needs and goals.
Timing - Does the timing of consuming protein matter?
Yes, as discussed 3-4 hours is the optimum timing of protein intake to contribute to a positive protein balance. However, it is also well known that consuming protein after exercise may influence muscle growth.
Research suggests that consuming 20-40 grams of protein within 60 minutes post-exercise may be the best time to maximise protein synthesis. This timeframe is known as the ‘anabolic window’ and is where the body is most responsive to protein intake. The timing of protein intake during this window is important because the damaged muscle fibre requires sufficient protein intake to stimulate muscle protein synthesis for recovery and growth.
A study published in the Journal of Clinical Nutrition showed that 20 grams of protein consumption immediately post-exercise resulted in more effective muscle protein synthesis compared to 20 grams consumed 3 hours after exercise. Furthermore, protein shakes such as Critical Whey and Critical Mass Lean Mass Gainer are effective and beneficial sources of protein post-exercise for quick and easy absorption with optimal quantities in each serving.
Type - Does the type of protein matter?
Yes, the quality of protein can impact the rate of muscle growth. As highlighted above, proteins are made up of amino acids which are the building blocks for muscle tissue.
Amino acids can be categorised as either ‘complete’ proteins or ‘incomplete’ proteins. Complete proteins are considered higher quality because they contain all the essential amino acids that the body needs to build muscle tissue, however, the body cannot produce these essential amino acids, so they need to be obtained through diet. Sources of complete proteins stem mainly from animal-based foods such as meat, fish, eggs, poultry, dairy, and whey.
Incomplete proteins like many plant-based sources are missing one or more essential amino acids and therefore vegans or vegetarians may sometimes struggle to get adequate protein intake for muscle building. It is however important to note that specific incomplete proteins such as rice and peas can be combined to make a complete protein source.
However, eating incomplete proteins directly post-exercise may not be optimal for muscle building within the anabolic window as discussed earlier due to the volume of food and a slower digestion rate. Therefore, protein powders specifically for vegans and vegetarians such as Critical Plant and Vegan Pro have been formulated for quick absorption whereby an ideal blend of plant-based protein sources are combined to obtain a complete amino acid profile to promote maximum protein synthesis.
In summary...
Protein intake is essential for maintaining and building muscle mass. The recommended amount is somewhere between 1.6 – 2.2 grams per kilogram of body weight per day in regular servings amongst 20-40 grams every 3-4 hours to optimise muscle-building potential by frequently triggering muscle protein synthesis. However, it is important to remember protein requirements and recommendations may vary based on individual factors such as age, gender, physical activity level, body weight, body composition, training status and stimulus.
Timing and quality of protein are also important to consider with complete protein sources including a full amino acid profile proving to play a role in maximising muscle protein synthesis, especially around exercise, particularly within the ‘anabolic window’ which is typically 60 minutes post-exercise.
Generally, a well-balanced diet which includes frequent and sufficient protein consumption from quality sources combined with regular exercise (specifically resistance training) can support muscle recovery, repair, and growth as well as contributing to the overall maintenance of health and wellbeing.
Written by Kevin Poole MSc, BSc
4x PT of the Year, Fitness Expert & Educator, Transformation Specialist
Instagram - @kevinpoolefitness
BEFORE YOU GO
YOU MIGHT ALSO LIKE
From Sunrise to Sunset: 10 Products to Get You Through Ramadan
Mar 07, 24 | News
During Ramadan, amongst many things, Muslims abstain from eating food and drinking any liquids from before the light of dawn until the setting of the sun. Here are 10 products which will help you get through Ramadan, from Suhoor to Iftar.
Fuelling Female Strength: Nutrition Tips for Female Performance
Mar 07, 24 | News
This blog will explore some of the key nutritional principles for fuelling female strength, muscle gain and endurance.
Feb 22, 24 | News
In this blog, we will delve into the principles of mindful eating, exploring its definition, significance, and practical applications. We will uncover the reasons why incorporating mindfulness into our eating habits is essential in today's hectic world.
How to Stay on Track with Your Fitness Goals
Jan 22, 24 | News
Whether you're a seasoned fitness enthusiast or just starting, staying on track with your fitness goals requires dedication, commitment, and a strategic approach. This blog aims to provide you with actionable strategies to not only set your fitness goals but also stay firmly on track to achieve them.
Why Exercise is Good For Your Mental Health
Jan 10, 24 | News
The impact of exercise on mental health often goes unnoticed. This blog shows the relationship between exercise and mental health, how to get started with exercise, things to consider, and some helpful tips to stay on track towards reaching your fitness goals.
A Balancing Act: How to Master Your Macros
Dec 13, 23 | News
One key aspect of a performance-oriented diet is understanding and monitoring your macros. We will dive into what macros are, how to balance them, the difference between macros and calories, and highlight the benefits of macro monitoring.
How to Stay on Track with Your Fitness Goals
Jan 22, 24 | News
Whether you're a seasoned fitness enthusiast or just starting, staying on track with your fitness goals requires dedication, commitment, and a strategic approach. This blog aims to provide you with actionable strategies to not only set your fitness goals but also stay firmly on track to achieve them.
The Power of Casein: Muscle Growth During Sleep
Jul 18, 23 | News
When it comes to achieving optimal muscle recovery and growth, nutrition plays a critical role. While many fitness enthusiasts focus on their pre- and post-workout meals, it's important not...
Everything You Need To Know About Intra-Workout Nutrition
May 12, 23 | News
What is an intra-workout? What’s in your bottle at the gym? Water or maybe some squash? In our latest guide, we tell you everything you need to know...
International BMX star Shaun Gornall Joins Applied's athlete team
Apr 21, 23 | News
BMX Freestyle champion Shaun Gornall joins Applied Nutrition's Athlete Team
Team Applied Nutrition Scales Snowdon by Night
Apr 21, 23 | News
The Applied Nutrition team, along with 300 other people climbed Snowdon, Wales’ highest mountain on Saturday night...
Carbs & Cycling: How To Own The Hills
Apr 14, 23 | News
Why are carbohydrates important in cycling? Most of us know carbohydrates are the preferred fuel source for endurance sports like cycling, but why are they important? What’s the difference between complex and simple carbs? In this article, we’ll try to simplify the science and give you some clarity...
Everything You Need To Know About Pre-Workout
Apr 11, 23 | News
No one shows up at the gym feeling 100% charged and ready to go every time. Sometimes, you’ll be tired, not feeling great or you’d just rather go home and put your feet up. if that sounds familiar, a pre-workout may be the nudge you need to get you racing back to the gym.
New ‘Paddy the Baddy’ Signature Flavour Pre-Workout Launched!
Jan 12, 23 | News
New ‘Paddy the Baddy’ Signature Flavour Pre-Workout Launched! Baddy Berry is UFC superstar Paddy ‘The Baddy’ Pimblett’s signature flavour of ABE, Europe’s best-selling pre-workout and the first new ABE flavour to hit shelves in more than a year.
We have Lift Off! Two New Flavours Of Body Fuel After Selling 1.2 Million Bottles
Feb 09, 23 | News
Two new flavours of Body Fuel available from today after 1.2 million bottles sold in just over a month!
Since launching in December, we’ve seen Body Fuel sales fly past the million mark and keep going.
New ‘Paddy the Baddy’ Signature Flavour Pre-Workout Launched!
Jan 12, 23 | News
New ‘Paddy the Baddy’ Signature Flavour Pre-Workout Launched! Baddy Berry is UFC superstar Paddy ‘The Baddy’ Pimblett’s signature flavour of ABE, Europe’s best-selling pre-workout and the first new ABE flavour to hit shelves in more than a year.
A Balancing Act: How to Master Your Macros
Dec 13, 23 | News
One key aspect of a performance-oriented diet is understanding and monitoring your macros. We will dive into what macros are, how to balance them, the difference between macros and calories, and highlight the benefits of macro monitoring.
How to Fuel for Peak Performance
Sep 20, 23 | News
In order to perform at your best, you’ll need to have a diet that not only fuels you, but powers you too. Think of your body as a high-performance sports car with an engine that is finely tuned - premium level fuel is needed for optimal performance.
10 Best Products to Grow Muscle Mass
Aug 30, 23 | News
Planning your lean mass growth and strength adaptations requires smart training principles and quality supplementation. This article will detail 10 of our best products which will enable you to grow muscle mass and reach your fitness goals.
Morning Workouts vs Evening Workouts: Decoding the Best Time for Toning
Aug 11, 23 | News
Are you an early bird or a night owl? This blog will cover the benefits of starting your day working out versus the afternoon so that you can decide the best time to get a workout in, no matter what your fitness goals.
The Power of Casein: Muscle Growth During Sleep
Jul 18, 23 | News
When it comes to achieving optimal muscle recovery and growth, nutrition plays a critical role. While many fitness enthusiasts focus on their pre- and post-workout meals, it's important not...
Four Flavours of Diet Whey Protein Now at Holland and Barrett
Apr 21, 23 | News
Four flavours of Applied Nutrition Diet Whey Protein now available in more than 650 Holland and Barrett stores across the UK!
Everything You Need To Know About Intra-Workout Nutrition
May 12, 23 | News
What is an intra-workout? What’s in your bottle at the gym? Water or maybe some squash? In our latest guide, we tell you everything you need to know...
IT'S TIME! The New ABE Podcast Featuring UFC Superstar Molly 'Meatball' McCann
Feb 22, 23 | News
UFC superstar ‘Meatball’ Molly McCann recently joined us on the first episode of ABE Nation’s ‘It’s a Mindset’ podcast and talks about her recent loss to Erin Blanchfield, her up-bringing and how she came from the streets of Liverpool to...
We have Lift Off! Two New Flavours Of Body Fuel After Selling 1.2 Million Bottles
Feb 09, 23 | News
Two new flavours of Body Fuel available from today after 1.2 million bottles sold in just over a month!
Since launching in December, we’ve seen Body Fuel sales fly past the million mark and keep going.
High-purity collagen now available in three delicious flavours.
Feb 09, 23 | News
Look and feel your best! Our popular high-purity collagen now available in three delicious flavours
How to Stay on Track with Your Fitness Goals
Jan 22, 24 | News
Whether you're a seasoned fitness enthusiast or just starting, staying on track with your fitness goals requires dedication, commitment, and a strategic approach. This blog aims to provide you with actionable strategies to not only set your fitness goals but also stay firmly on track to achieve them.
Why Exercise is Good For Your Mental Health
Jan 10, 24 | News
The impact of exercise on mental health often goes unnoticed. This blog shows the relationship between exercise and mental health, how to get started with exercise, things to consider, and some helpful tips to stay on track towards reaching your fitness goals.
Why is My Gym Performance So Bad?
Nov 08, 23 | News
Are you feeling frustrated because your gym performance is not up to par? If you’re eager to break through those physical and mental barriers that are holding you back, read on to see how you can transform your workouts from lacklustre to legendary.
How to Fuel for Peak Performance
Sep 20, 23 | News
In order to perform at your best, you’ll need to have a diet that not only fuels you, but powers you too. Think of your body as a high-performance sports car with an engine that is finely tuned - premium level fuel is needed for optimal performance.
5 Benefits of Strength Training for Weight Loss
Aug 08, 23 | News
If you have recently started your weight loss journey, you may initially turn to cardio for your workouts. However, although cardio is effective at burning fat during your session, strength training, or resistance training, is the most effective at burning fat after exercise.
Everything You Need To Know About Intra-Workout Nutrition
May 12, 23 | News
What is an intra-workout? What’s in your bottle at the gym? Water or maybe some squash? In our latest guide, we tell you everything you need to know...
Feb 22, 24 | News
In this blog, we will delve into the principles of mindful eating, exploring its definition, significance, and practical applications. We will uncover the reasons why incorporating mindfulness into our eating habits is essential in today's hectic world.
How to Stay on Track with Your Fitness Goals
Jan 22, 24 | News
Whether you're a seasoned fitness enthusiast or just starting, staying on track with your fitness goals requires dedication, commitment, and a strategic approach. This blog aims to provide you with actionable strategies to not only set your fitness goals but also stay firmly on track to achieve them.
A Balancing Act: How to Master Your Macros
Dec 13, 23 | News
One key aspect of a performance-oriented diet is understanding and monitoring your macros. We will dive into what macros are, how to balance them, the difference between macros and calories, and highlight the benefits of macro monitoring.
Sep 19, 23 | News
Ashwagandha's status as a potent adaptogen, stress-reducing marvel, and a comprehensive wellspring of health benefits has propelled it into the limelight as of late. But what unique qualities underpin the acclaim that this seemingly unassuming herb enjoys?
5 Benefits of Strength Training for Weight Loss
Aug 08, 23 | News
If you have recently started your weight loss journey, you may initially turn to cardio for your workouts. However, although cardio is effective at burning fat during your session, strength training, or resistance training, is the most effective at burning fat after exercise.
Four Flavours of Diet Whey Protein Now at Holland and Barrett
Apr 21, 23 | News
Four flavours of Applied Nutrition Diet Whey Protein now available in more than 650 Holland and Barrett stores across the UK!
CHECK OUT THESE PRODUCTS
Critical Whey Protein 2kg (67 Servings)
£4995
ABE All Black Everything - Extremely Potent Pre-Workout Powder
£2695
ISO-XP 1.8kg - 72 Servings
£6995
Creatine Monohydrate
£1995
