How much protein to build muscles

Protein intake requirements are different for various individuals, based on their lifestyle, level of activity and habits. For building muscles, it is estimated to pack in 1.6 – 2.2 g of protein per kg of body weight. 

It is true to say that if you are looking to pack on the muscles, protein intake should be increased accordingly. 

It is important to note that not all protein sources are equal. Consuming foods that have high complete protein content will be beneficial. Complete proteins basically consist of the full range of 9 essential amino acids which the body cannot produce on its own.

All animal based foods contain complete protein profiles, which also includes dairy and eggs. 

A big portion of plant-based foods, however, consist of incomplete proteins. They include wholegrains, nuts, seeds, spinach, mushrooms. Soy, quinoa, buckwheat, are the few plant based foods which contain complete proteins.

Also read: Where To Buy Protein Powder in Singapore

For gaining strength and muscle mass

An increase in protein intake is required to grow muscles along with resistance training. [1] 

When the objective is to gain muscle mass, as stated, a reasonable estimate of about 1.6 – 2.2 g of protein per kg of body weight should be consumed on a daily basis. This must be also done in line with a comprehensive regime of resistance based training. 

This means that, for a person who is 70kg, the protein requirement to build muscles would be 112 – 154 g of protein per day. [2]

For Weight loss or Weight management

It is concluded that high protein diets have played substantial benefits in helping individuals lose weight and reduce appetite. [3]

 A protein intake of about 30% of the daily calories consumed may be at an optimal level to help with weight loss . This means that for a person that is on a 2500 Calorie diet, 30% of this, meaning 750 Cal should come from protein sources.

That would equate to about 188 g of protein (considering that 1 g of protein = 4 Cal). [4]

For Endurance Athletes

Endurance athletes (running, swimming etc.) should consume about 1.2 to 1.4 g/kg per body weight of protein daily. For a 70kg individual, it would add up to 91 grams of protein a day, which is equivalent to slightly less than 2 chicken breasts.  [5]

For the Average Person

For the average sedentary individual who does not exercise too much, it is suggested to maintain about 0.8 g of protein per kg of body weight daily. [6]

Conclusion

In conclusion, those that are leading a more active lifestyle should seek to ramp up their daily protein intake.

This is with scientific proof that increased protein intake can help to lose weight, build muscles, enhance strength and enable the body to efficiently handle the demands of added physical activities.