If you’re someone who’s on a mission to gain weight, one thing that you must learn is how much protein to build muscle is required. Protein is one of the most misunderstood nutrients in the bodybuilding world with many people not quite knowing exactly how much to be eating.
One thing is for sure though and that is that you must be taking in protein for muscle building properly. Without it, you simply won’t see the muscle growth that you desire.
Protein is what will supply the body with the amino acids they need to generate the new muscle tissue so by getting enough, you’re providing your body with the raw materials it needs to develop larger muscles.
If you fail to take in enough, you will just break down your muscle tissues in the gym and then fail to build them back up, so as a result, you’ll get weaker over time.
Let’s go over some of the main facts about protein that you need to know so you can get it straight how much protein to build muscle you need.
How Does Protein Build Muscle?
The very first thing that you need to know regarding your protein intake is how does protein build muscle. If you don’t understand the role of protein in the growth process, it may be more difficult to motivate yourself to eat enough.
Each and every time you hit the gym, you’re essentially going to be breaking the body down, causing small microtears within the muscle tissue.
Once you’ve finished in the gym, the body then goes into recovery mode where it’s going to try and repair these tears and hopefully build them back up stronger and larger than before so that should you encounter that same stress again, this time it can handle it.
The repair process is going to happen naturally itself, with one catch – you must supply the raw materials for the repair process to take place.
Think of it this way. If someone smashed into your garage with a car, your garage door would be broken. In order to build it back to how it was before, you’d need tools and more building materials. If you didn’t supply those building materials, how well would that door get repaired?
It wouldn’t get repaired at all. It would stay broken down and you’d be unable to use it.
This is exactly how it works with your muscles. After a workout, you’ve damaged the tissue and now you need to provide the body with building blocks to rebuild the tissue up again. Protein is what supplies those building blocks.
How Much Protein For Bodybuilding?
So this now begs the question, how much protein for bodybuilding? Many people fall into the thinking trap that the more protein they can take in, the more muscle they will build. Unfortunately this isn’t the case.
The body can only build so much muscle mass each day and once that’s built, any excess protein consumed past what the body used will either be used for fuel or converted to body fat stores (in the case of a high calorie surplus).
So this means more protein is not necessarily better. Enough protein is a requirement but past that, there’s no real need to take in any further protein.
Most people will build muscle best using one gram per pound of body weight. You could take this slightly higher, but realize that going beyond this too much would just be wasting calories. You would see better growth rates adding more carbohydrates or dietary fats instead.
How Much Protein For Getting Lean?
On the other hand, if you’re a bodybuilder who is looking to burn off some fat with your workouts, then your protein needs will actually go up. Many people often get confused over this as they think for fat loss, you should eat less protein. The opposite is true.
The reason why this is true is because when dieting you will be taking in fewer calories than the body needs so that you can tap into stored body fat for energy, but this also means that you may start burning off some protein as fuel as well.
If you’re burning off protein as fuel, this means less is left over for the muscles. To help avoid the muscles being deficient, you simply increase your protein slightly so that if you do start burning some up as fuel, you’ll still have enough to meet your muscle maintenance needs.
Aim for 1.5 grams of protein per pound of body weight when doing a fat loss phase in your bodybuilding program.
Smart Protein Supplementation
Finally, the last thing that you should think about is protein shakes for muscle building. Protein supplement are a great way to help you meet your needs without feeling like you have to spend all your spare time in the kitchen cooking up chicken breasts and lean red meat.
The best protein powder for building muscle will contain at least 20 grams of protein per scoop and if you’re struggling to get in enough calories as well, you may want to look into a protein powder that contains some added carbs and fats.
Having these shakes once or twice throughout the day in addition to your normal meals and snacks is a great way to boost your total calorie intake so you can move one step closer to the goal of building muscle fast.
While getting enough protein is vital for success, you also must take in enough calories as well. If you aren’t eating enough calories with your diet, you still won’t build muscle as the body needs that surplus to generate new weight.
So there you have everything you need to know about how much protein to build muscle you need to be eating. Remember to try and consume protein both before and immediately after your workout for best results and then eat a good source with each meal and snack you consume.
For more help putting together your very own diet to help advance your muscle building results, please see the No-Nonsense Muscle Building Program.
Created with the hardgainer in mind, this program will help you completely transform your body.
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