Proteins play a central role in muscle building. They are the building blocks of our muscles and are essential for the regeneration and growth of muscle cells. But how much protein do you really need to build muscle effectively? This article explains and provides a comprehensive overview of the actual protein requirements for muscle building.
Why are proteins important for building muscle?
Proteins are made up of amino acids, which are necessary for the repair and growth of muscle cells. After intensive training sessions, small tears appear in the muscle fibers. Proteins help to repair these tears and to strengthen and enlarge the muscles.
Basic guidelines for protein consumption
The German Nutrition Society (DGE) recommends a daily protein intake of 0.8 grams per kilogram of body weight for the average adult. For a person weighing 75 kg, this corresponds to around 60 grams of protein per day. This amount is sufficient to support basic bodily functions, but is often not enough to build muscle during intensive sporting activity.
Protein consumption for athletes
Athletes and people who train intensively have an increased protein requirement. American professional societies recommend between 1.4 and 2.0 grams of protein per kilogram of body weight per day, depending on the intensity of training and type of sport. A 75 kg athlete should therefore consume between 105 and 150 grams of protein per day. These increased amounts support muscle repair and growth.
Influence of diets on protein requirements
When dieting to reduce body fat, the protein requirement can be even higher. This is because the body uses more protein as an energy source during a calorie reduction, which increases the requirement. In such cases, experts recommend increasing protein intake by around 0.5 grams per kilogram of body weight. For a person weighing 75 kg, this means an additional 37.5 grams of protein per day.
Effective sources of protein
A balanced diet with a variety of protein sources is crucial. The best sources include:
Meat: Beef, chicken, pork and fish provide high-quality protein and essential amino acids.
Dairy products: Milk, cheese, yogurt and cottage cheese are rich in protein and help build muscle.
Vegetable sources: Legumes, nuts and seeds are also good sources of protein, especially for vegetarians and vegans.
Eggs: An excellent source of protein that is easily absorbed by the body.
The role of protein supplements
Protein supplements, such as whey or casein protein, are a convenient way to meet daily protein requirements, especially when it is difficult to get enough protein from food. However, these supplements should be seen as a supplement to a balanced diet, not a substitute. There are also plant-based and lectin-free alternatives for vegans that can ensure adequate protein intake.
Timing and distribution of protein intake
The timing of protein intake plays an important role in muscle building. An even distribution of protein intake throughout the day can maximize the anabolic (muscle-building) effect. After strength training, the body is particularly receptive to protein, so it is recommended to consume a protein-rich meal or shake within 30 to 60 minutes of training. It is equally important to spread the protein intake over several meals to keep the amino acid level in the blood constantly high and to continuously promote muscle repair and growth.
Conclusion
The amount of protein needed to build muscle varies depending on individual factors such as body weight, training intensity and diet. While the general requirement for an average adult is around 0.8 grams per kilogram of body weight, athletes and people with intensive training plans need significantly more. A well-planned, balanced diet with a variety of protein sources, supplemented by sensibly used supplements and good timing of protein intake, is the key to effective muscle building.
Editorial team fitnessmarkt.de
Source: FIBO Global Fitness
Image source: #724546773 1st footage / stock.adobe.com
Published on: 9 July 2024