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Read MoreBuilding muscle requires more than just hitting the gym and lifting weights. It also relies heavily on proper nutrition, with protein playing a major role. Understanding the amount of protein you need - based on age, sex, activity level, and muscle mass - will not only maintain optimal health, it will transform your muscle building journey.
In today’s blog, you will dive into the world of protein - its significance in building muscle, ways to determine your needs, and building a plan to get started. All of this comes from our all new muscle-building blueprint: Building Muscle In The Kitchen.
There are two main types of protein in the diet, animal proteins (meat, fish, eggs, dairy) and plant proteins (beans, lentils, nuts, seeds, and grains). Regardless of your approach, it is completely possible to gain muscle and live a healthy life eating plant and/or animal based. The one caveat is that animal-based proteins are rich in all nine essential amino acids making them “complete proteins”, while most plant-based sources are considered “incomplete’' as they lack one or more essential amino acids. However, there are a few complete plant proteins, including: soy, quinoa, buckwheat, hemp seeds, chia seeds, amaranth, seitan and spirulina. Furthermore, when combined, many incomplete plant-based proteins can become complete. An example of this is rice and beans, or nuts and lentils.
There are 20 unique amino acids that create every protein known to man. Among these, nine are considered essential amino acids (EAAs) as they must be obtained through food. These protein compounds are often referred to as the “building blocks” of the body, as protein is responsible for maintaining and repairing tissues - a key feature of muscle growth (source).
Leucine: One of the more important for muscle building as it helps the body make proteins and growth hormones which influence tissue repair and growth. This is a key factor of wound healing and stimulating muscle protein synthesis.
Isoleucine: Heavily involved in muscle metabolism and immune function, while assisting in the production of hemoglobin and energy regulation.
Methionine: An amino acid that is lower in plant-based diets (legumes) but crucial for tissue growth, metabolism, and detoxification. Methionine also assists in the absorption of essential minerals like zinc and selenium.
So even if you’re a fully raw-vegan, you can still put on muscle mass - it just takes a little more intention and planning to ensure you’re getting the nutrients your muscles need.
With over 10,000 proteins working throughout our bodies, there is almost no function that doesn’t require a protein. Building new muscle tissue, transporting nutrients in the blood, enzymatic breakdown of foods, and hormone production - all require adequate protein intake to make possible (source).
When protein intake is not adequate, the body has to make sacrifices. In an attempt to maintain muscle mass, the body cuts down on certain “non-essential” functions. Acute signs of protein deficiency are: thin hair, brittle nails, low energy levels, frequent illnesses, and much more. On a deeper level, we see low iron stores, vitamin deficiencies, and irregular hormone regulation. All of this can be avoided by getting adequate protein day in and day out. So how does that look..?
General research recommends we consume about 0.8g/kg (grams of protein per kilogram of body weight) of protein per day to achieve adequate protein intake. However, those who train hard, are looking to build muscle and perform better will have increased protein needs - somewhere around 1.6-2.2g/kg of body weight per day is optimal for this population (source). I consider this to be an effective protein intake. While it may be high, it is an easy way to guarantee that you are providing your muscles with a surplus of protein and amino acids. This will ensure tissue growth, while maintaining other essential bodily functions like those mentioned above.
Use this calculator to determine your “effective” protein needs at 1.6g/kg.
I would consider 0.8g/kg to be an absolute minimum. But of course, things come up during the week and we may miss a meal, or we travel and struggle to find a protein-packed option. One off day or meal is not going to completely deter you, but if you notice a constant pattern of under-eating or lethargy, it may be time for a game plan.
Building a proper nutrition game plan is the basis of our Building Muscle In The Kitchen program. In Mastering The Kitchen, planning meals and snacks starts with identifying your protein source. If your daily goal is somewhere in the 150g. range, it might be hard to get down 50+ grams of protein through only three meals. This highlights two key factors in reaching your goals: 1) the importance of snacks and 2) how helpful meal planning/prepping is.
Snacks. Getting protein in the system every 2-3 hours is one of our main goals and snacks make that very attainable. This frequent consumption of protein-rich food not only helps us hit our daily calorie needs, but ensures the body is continually rebuilding its tissues.
Meal prep. What better way to hit our goals than having a plan for what we will be eating every day? That may sound daunting, but it is not as complicated as you may think. Eating last night's leftovers for lunch the next day is essentially meal planning - you just planned one meal. Next time you’re in the groove while cooking dinner, prepare an easy breakfast for the next day too. Now you have two meals planned out - tomorrow’s breakfast and lunch. Want more meals? Simply increase the volume of each meal.
This is all conveniently done for you in our Building Muscle In The Kitchen program. Within, you will find a plethora of easy meals and snacks made for meal prepping and macros that will guarantee you hit your daily goals.
Even though protein is the main focus of this blog, it is just one component of proper nutrition for muscle growth. And while these are all sound and researched nutrition recommendations, none of this should be considered medical advice. Please practice caution when beginning a new diet regimen, especially those with pre-existing health conditions. We encourage meeting with a dietitian, nutritionist or medical professional for further support and guidance.
Protein is a vital component of building muscle. All nine essential amino acids can be obtained through a varied intake of plant and/or animal protein sources, ensuring efficient protein levels that support the body’s functions altogether. Proper nutrition consists of protein-rich meals and snacks, fueled by proper preparation. And while protein is a crucial component, it is not the only component of importance. Balanced carbohydrate intake, essential fatty acids, and a variety of micronutrients all play a role in proper nutrition, and ultimately muscle development.
For a deeper dive into all things nutrition and muscle growth, check out our NEW Muscle Building Program.
Happy Lifting!
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