What is protein?

Protein is required for the structure, function, and regulation of the body’s cells, tissues, and organs. Protein is what promotes recovery of the muscle and more importantly – growth. For anyone who is looking to lean up, or build lean muscle mass, an adequate protein intake is crucial. Proteins promote protein synthesis, which in turn facilitates muscle growth. Protein sources include all meats, eggs, fish etc.

How Much Protein Is Enough?

I’ve been recently asked the question – “If I eat more protein than I need in a day, will I put on muscle quicker?” The answer simply is, no. There is a certain limit in a day to how much we can grow and is physically impossible to naturally grow past this. With that said, there is an optimal bracket of protein that we should hit to fast track results. Every persons intake should be different and it is a trial and error process however, recent studies have shown that there is an optimal dosage for protein to promote maximal muscle growth.

Recent studies have compared different intakes of protein on muscle mass gain. One study in 2016 suggests that one needs 2.4 g of protein for every kilogram of body weight (i.e. An 80 kg person needs 192 g of protein a day). Another more recently in 2017 when testing body builders stated that there is no further muscle gain when protein intake is over 1.7g per kilo (i.e. 136 g of protein for the same individual). Personally, I would stick to a range of 1.7-2.4g per kilogram of body weight regardless but this differs from person to person, their activity level, sport and goals.

Take Home Message

For optimal muscle growth, approx 2g per kilo of body weight is suggested. I never advise the need for protein supplements however, if you find it hard to hit your protein goals for the day, then maybe this can be factored in! For an Introduction to nutrition e-book6-week tailored nutrition programme and Online Nutritional Coaching fitted to your goals and objectives, take a look in shop and browse through the products.