Protein is one of the most important macronutrients when it comes to building muscle. It plays a crucial role in muscle repair and growth, making it an essential part of any training regimen. In this blog post, we’ll explore the importance of protein in muscle building, including how it works, how much you need, and the best sources of protein to support your muscle-building goals.
Why is Protein Important for Building Muscle?
Protein is important for building muscle for several reasons. First, protein is the primary building block of muscle tissue. When you exercise, you create small tears in your muscle fibres. Protein is then used to repair and rebuild those muscle fibres, making them stronger and bigger.
Additionally, protein helps to stimulate muscle protein synthesis (MPS), which is the process by which muscle tissue is built. MPS is activated when protein is consumed, making it essential for muscle growth.
Finally, protein helps to prevent muscle loss. When you’re in a calorie deficit (eating less calories than you burn), the body may start to break down muscle tissue for energy. Consuming enough protein can help to prevent this muscle loss and preserve muscle mass.
How Much Protein Do You Need?
The amount of protein you need to build muscle will vary based on your individual needs, but a general guideline is to consume 1.6-2g of protein per kilogram of bodyweight per day. For example, if you weigh 70kg, you should aim to consume between 112-140g of protein per day.
It’s also important to note that protein needs may be higher for those who are in a calorie deficit or trying to lose weight, as well as for those who are trying to build muscle.
Best Sources of Protein
There are many different sources of protein that can help you meet your daily needs. Some of the best sources of protein include:
- Meat, poultry, and fish: These are all high-quality, complete sources of protein that are rich in essential amino acids.
- Dairy products: Milk, cheese, and yogurt are also great sources of protein.
- Eggs: Eggs are a complete source of protein and are also rich in other essential nutrients.
- Plant-based sources: Plant-based sources of protein include beans, lentils, quinoa, and soy products.
- Supplements: Protein supplements like whey protein can be a convenient way to add extra protein to your diet.
Protein is essential to building muscle, and it’s important to consume enough to support your muscle-building goals. Consuming 1.6-2g of protein per kilogram of bodyweight per day and choosing high-quality sources like meat, poultry, fish, dairy, eggs, plant-based sources and supplements like whey protein can help you meet your protein needs and support muscle growth. Remember, a good diet and training plan go hand in hand, so make sure you are consuming enough protein while also following a well-designed training plan.
