introduction:
(1) Protein protein protein. Everyone loves telling us how important protein is for our muscles. Some even made it into a slogan! Can you believe that? But, in this post , we’re going to find out if it really is THAT important or can you still get all the good muscle gains without the protein gains. When it comes to building muscle, experts often recommend getting about 1. 6 or more grams of
(2) protein per kilogram of body-weight per day. However, this is not exactly feasible for everyone, both digestive and even financially since many gym-goers require purchasing protein supplements to reach these higher levels of protein.
What Happens When We Eat Less Protein?
- So if we do eat less than what is considered optimal, what can we really expect to happen? Looking through the research, one thing’s for sure is that eating less protein does lead to less gains, but in terms of how much, it varies wildly from one study to the next. Which makes sense if we think about it. Protein, as important as it may be, is really only one factor among many factors in the fitness equation. So to deal with this variability, it’s probably
- best to go over research reviews evaluating all the relevant data and condensing for us into more practical insights. One of which is a 2022 systematic review,
What Does the Data Say About Protein and Gains?
(1) where Tagawa and colleagues analyzed 66 relevant studies to evaluate a dose-response relationship between protein intake and lean mass gains. In the findings, based on an average intervention period of 20 weeks, they observed that for every 0. 1 grams of protein per kilogram added to your diet, lean mass gains go up by 0. 39 kilograms until you reach 1. 3 grams of protein per kilogram,
(2) where then it goes up by only 0. 12 kilograms. This review is one of the few if not the only research that extrapolated the data this way, giving us a visual and statistical insight on the relationship between lean mass gains and protein intakes. I do wanna point out, though, that there was a wide range of subject populations included in this review. And although they did adjust for some factors like age, sex, and training,
(3) there are many other factors to consider. Perhaps a more relevant dataset for people reading this post is from a 2018 systematic review, where Morton and colleagues investigated similar outcomes but narrowed their scope to healthy young adults participating in resistance training. Although they did not evaluate the specific effect sizes, they did produce their own figure showing the magnitude of the dose-response relationship of protein intake and lean mass.
(4) And when we compare this figure to the figure from the previous review, the trends aren’t all that much different. In fact, when the 2022 data is further adjusted for weight changes, since a lot of its data came from weight loss studies, they become even more similar. If there’s only one thing you take away from this video, it should be these figures: Both show that you can build muscle at lower protein intakes but notably less the less protein you eat. But if you gradually increase your protein, then you can further enhance your growth.
More Important Stuff:
(1) A few more tidbits worth mentioning: Older people generally require more protein to stave off muscle loss, but they tend to respond the least with higher protein intakes when paired with resistance training. If you’re cutting, more protein is important, as is resistance training, to preserve your muscles and improve fat loss. Beginners respond really well to resistance training early on, even at lower protein intakes. So, if you’re new, you do have some time to figure out your protein. In the 2018 review, the researchers found that trained individuals responded the best with
(2) higher protein intakes, recommending as much as 2. 2 grams of protein per kilogram of body weight per day for those wanting to fully maximise their growth. However, 1. 6 should be fine for most. Before we close, let’s go back once more to the figures. Yes, you will build less muscle if you eat less protein, but you will STILL BUILD MUSCLE. Just make sure that you are resistance training,
- like lifting weights, on a regular basis. Down the line, if you can change your protein situation, then great. But, don’t feel like it’s not worth pushing for your goals just because you’re not getting the supposed “optimal” levels of protein. Getting close enough can still lead to great results, so keep at it. And that’s it for this one. I hope you found this post useful. Also,
- please consider supporting the my blog by becoming a blog member. It will help a lot and I appreciate it so much. Other than that, if you enjoyed this post , please give it a lean thumbs up and share it with your muscle loving friends. for more. As always, thank you for reading and the best slogan in the world: don’t forget to get your PROTEIN! Even if it’s a little bit.
Table: Protein Intake for Muscle Building:
| Activity Level | Protein Intake (grams per kilogram of body weight) | Dietary Context |
|---|---|---|
| Sedentary lifestyle | 0.8 - 1.0 g/kg | Individuals with a sedentary lifestyle typically require a lower protein intake. This level is sufficient for basic bodily functions but may not support muscle growth as effectively as higher protein levels. |
| Endurance athletes | 1.2 - 1.4 g/kg | Endurance athletes engaging in prolonged, intense activities may benefit from a moderate protein intake to support muscle repair and recovery. This level helps address the increased energy expenditure associated with endurance training. |
| Recreational exercisers | 1.2 - 1.6 g/kg | Those involved in a combination of cardio and resistance training may find this protein range suitable. It accommodates the additional demands on muscle tissue while allowing flexibility in dietary choices. |
| Resistance training | 1.6 - 2.2 g/kg | Individuals focusing on resistance training, which includes weightlifting and bodybuilding, often aim for higher protein intake. This range supports muscle protein synthesis and recovery from intense strength workouts. |
| Intense training | 2.2 - 2.4 g/kg | For individuals undergoing particularly strenuous training, such as elite athletes or bodybuilders in intense training phases, higher protein intake becomes crucial for optimizing muscle growth and repair. |
The Importance of Protein in Bodybuilding FAQs:
1. Question: Do you need a high protein intake to construct muscle?
Answer: While protein is critical for muscle constructing, the definition of "masses" varies. Adequate protein intake is vital, however immoderate quantities might not necessarily translate to greater enormous muscle profits. A balanced technique is fundamental.
2. Question: What happens if you don't devour enough protein even as trying to construct muscle?
Answer: Insufficient protein consumption can avoid muscle protein synthesis, the technique essential for muscle boom and repair. In such instances, individuals may additionally struggle to optimise their profits and might experience slower recovery from workouts.
3. Question: Can you construct muscle on a vegetarian or vegan weight loss program with decrease protein resources?
Answer: Yes, it's feasible to construct muscle on a vegetarian or vegan eating regimen, despite decrease protein sources. However, cautious making plans to make sure good enough amino acid consumption from plant-based totally meals is vital. Plant protein dietary supplements also can be taken into consideration.
4. Question: Is there a maximum restriction of protein consumption past which it doesn't make contributions to additional muscle growth?
Answer: Yes, studies indicates that there is an top restriction to the advantages of protein intake for muscle constructing. Consuming greater protein than your frame can utilize might not provide extra advantages and will be metabolised for strength alternatively.
5. Question: Are there factors apart from protein consumption that impact muscle growth?
Answer: Absolutely. While protein is critical, factors which includes typical calorie intake, the timing of nutrient consumption, nice of schooling, and genetic factors also play good sized roles in muscle improvement. A holistic approach to nutrition and training is important for most useful consequences.