Protein plays an even more pivotal role if you are specifically aiming to build muscle, and nutrition plays an important part in helping you achieve your exercise goals.
Protein - How much do you need to Build Muscle?
What is Protein..?
It is a macronutrient that is responsible for the growth and repair of muscles. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.
There are three macronutrients: carbohydrates, protein, and fats. Macronutrients provide calories or energy. The body requires large amounts of macronutrients to sustain life, hence the term “macro,”. Each gram of protein contains 4 calories which make up about 15 percent of a person’s body weight.
Protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen, or sulfur. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass.
This means that it is impossible to build muscle through exercise if you are not taking in the right amount and type of protein through your diet.
It is also important to understand that the quality of your protein intake is just as important as the quantity.
A diet incorporating animal protein such as meat, fish, dairy, and eggs is the best way to ensure that you are taking in the right ratio of essential amino acids. If you are vegan, vegetarian, or following a plant-based diet, choose protein-rich options such as soy, nuts, beans, and seeds. Whether you are following an animal-based or plant-based diet, you may need to consider supplements to meet your goals.
Some sources are digested more quickly than others. Nuts, poultry and fish are examples of fast-digesting proteins which will stimulate muscle growth. Slow digesting proteins, such as milk and eggs, will prolong the process of muscle growth. Ideally, your diet will contain a mix of both fast-digesting and slow-digesting.
When you eat protein also has an impact on muscle development, so aim to spread your protein intake consistently across your meals and snacks throughout the day. A protein snack before bed can also help to keep muscle-building occurring during the night.
There are two common methods of calculating how much you should be taking in.
The first method is based on ensuring that 30% to 40% of your total daily calories are made up of protein. This is arguably the easiest way to calculate your intake and there are many apps you can use to track your total calorie intake and the proportion that protein contributes.
The second method is based on your current body weight. A common recommendation under this method is to eat between 1.6 and 2.2 grams of protein per kilogram of body weight per day.
Whichever calculation you use, remember that your body cannot process extra protein efficiently and overconsumption may put your bones, kidneys, and liver under stress. Do not consume more than twice the recommended daily allowance for your age and sex, and please consult with a medical professional before making drastic changes to your diet.
If you’re aiming to build muscle, get in touch with your local BeFit Hire agent and have a chat about the best type of home exercise equipment to achieve your goals.
Our range of home fitness equipment includes treadmills, manual and programmable cross-trainers, upright and recumbent exercise bikes, and rowing machines. Operating for more than 50 years now, BeFit Hire offers the safety and convenience of exercising on professional equipment in your own home.
Every piece of BeFit Hire equipment is tested, cleaned and disinfected prior to delivery and contactless delivery is available if required, with free delivery available to most of metro Adelaide and Melbourne for most hire periods.
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