Optimal Protein Intake For Muscle Growth (Science-Based)

Proteins are macronutrients and the main building blocks of our body. They’re made up of amino acids linked together, forming long-chain proteins that fold into a complex shape.

The amino acids that make up a protein determine its role in the body. Proteins are commonly known for repairing body tissues and building muscle mass, but they provide more than that.

Here are some of its functions:

• Provides more energy [1].
• Allow chemical reactions to take place (e.g., digestive enzymes) [2].
• Send messages in the body (e.g., hormones like insulin) [3].
• Provide structure (e.g., keratin, collagen, and elastin) [4,5].

Now, here's how they help you achieve your body composition goals.

Getting adequate protein for increasing muscle mass is crucial, but so is the quality of your protein sources. So, here are the best sources of protein to include in your meals.

High-Protein Foods

Foods high in protein include:

• Lean meat, fish, eggs, whey protein, and dairy products have all the essential amino acids (amino acids that your body can't make), and so they are called high-quality or complete protein.
• Quinoa, soy products, and the seed of a leafy green known as amaranth (famous in Asia and the Mediterranean) are also high in protein.
• Plant sources like beans, lentils, nuts, and whole grains are considered 'incomplete' because they lack essential amino acids.

If you are currently on a plant-based diet, you can still get adequate protein by eating a variety of food sources. For example, a meal with cereals and legumes provides you with the essential amino acids found in a usual meat dish.

Related Articles:

• Best Protein Foods for Muscle Growth
• Does a High Protein Diet Lower Testosterone?

Protein Powder

If meeting your protein requirements with food is a struggle, protein powder comes in handy.

Athletes and bodybuilders often mix protein powders with water or juice as intensive physical activities require higher protein levels.

Protein powder often comes from food sources like soy which has complete protein. Having an optimal protein powder intake helps increase muscle mass and speed up the recovery process.

An active individual needs to eat or consume more protein than an average person. The minimum amount needed to gain muscle depends on age, fitness level, and physical activities, but exactly how much protein each person needs remains debatable.

One study shows that a person needs a minimum of 1.6-1.7 grams of protein per kilogram of body weight (0.7-0.8 grams of protein per pound) to maintain lean mass with strength training [11].

While another recent study suggests taking as high as 1.8-2.0 grams of protein per kilogram of body weight (0.8-0.9 grams for every pound of body weight) is beneficial [12].

However, a review of 49 studies found that protein consumption of more than 1.6 grams per kilogram of body weight (or 0.72 grams for every pound) is not beneficial for those trying to gain muscle [13].

While there is no definitive answer, the American College of Sports Medicine's suggested protein intake seems reasonable if we use these science-based recommendations.

The American College of Sports Medicine (ACSM) says a person who lifts weights regularly or trains for running or cycling events needs 1.2-1.7 grams of protein for each kilogram of body weight (0.5-0.8 grams per pound) every day to build muscle mass combining physical activity [14].

Eating protein in high amounts is considered safe for healthy individuals, but it doesn't necessarily mean better for your well-being.

There can be minor side effects of having a high protein consumption, such as: 

• Constipation
• Indigestion
• Weight gain

However, note that these minor side effects are usually caused by a high-protein meal that restricts other macros, like healthy fats and carbs.

Furthermore, consuming protein mainly from red meat can lead to risks of heart disease because they contain high amounts of saturated fat [15].

Some reports say too much protein may cause kidney problems because it increases the workload of the kidneys.

But, studies show that high protein is safe for healthy adults and can only negatively affect those with decreased kidney function [16].