Brenda Khan
A protein-rich diet is essential for muscle building and maintenance. Protein provides the body with amino acids, which are the 'building blocks of muscle proteins. Consuming more protein than the body breaks down is critical for muscle growth and repair. While the Recommended Dietary Allowance (RDA) for protein is defined as the minimum amount required to prevent lean body mass loss, intakes above the RDA, when paired with resistance training, can effectively promote muscle mass gain. Various protein-rich foods, including animal and plant-based sources, can help individuals increase their protein intake to support muscle building.
| Characteristics | Values |
|---|---|
| Protein diet helps build muscle | Yes |
| Recommended Dietary Allowance (RDA) for protein | 0.8 grams per kilogram of body weight a day, or 0.36 grams of protein per pound |
| Optimal protein intake for muscle gain | 1.6-2.2 grams of protein per kilogram of body weight a day, or 0.72-1 grams per pound |
| Protein-rich foods | Animal proteins: canned salmon, chicken breast, eggs, Greek yogurt, skim milk, turkey breast, shrimp, pork tenderloin, bison, beef; Plant-based proteins: tofu, lentils, beans, buckwheat, peanuts, almonds, seeds (chia, pumpkin), soy milk, quinoa, sweet potatoes, brown rice, fruits |
| Protein supplements | Protein shakes, dairy protein powders (whey, casein), soy, pea, beef or chicken protein |
| Vitamins and minerals | Iron, Vitamin B12, Vitamin E, Magnesium, Phosphorus, Folate, Vitamin K, Manganese |
| Resistance training | Strength training, weight training, squats, presses, pull-ups |
| Protein intake timing | Throughout the day, including before bedtime |
| Protein intake frequency | Every day |
| Protein intake during weight loss | Preserves muscle mass |
| Protein intake and kidney health | Safe for most people with normal kidney function, but could worsen kidney function in those with kidney disease |
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What You'll Learn
The amount of protein required to build muscle
Protein is essential for building muscle, but health experts warn that consuming too much can pose health risks. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams of protein per pound, which is the minimum amount required to prevent muscle loss and meet the body's basic needs. This is often not enough for those looking to build muscle, and the recommended intake is 1-1.5 grams per kilogram. This is backed by research that indicates that a total daily protein intake of 1.6 g/kg is optimal for maximizing resistance training-induced gains in muscle mass and strength.
However, this number is not set in stone, and some recommend an intake of 1.2 to 2 grams of protein per kilogram of body weight, or 0.5 to 0.9 grams per pound, for physically active individuals. This higher intake is especially beneficial for older adults (around ages 65 to 70) who may require a little more protein, roughly 1 gram per kilogram or 0.45 grams per pound of body weight, as they are more prone to muscle loss and bone fractures.
It is important to note that the source of protein matters, as animal proteins are considered "complete" proteins, delivering all nine essential amino acids required by the body. Plant-based proteins, on the other hand, are often "incomplete" as they are missing or low in one or more of these essential amino acids. However, soy, found in tofu, edamame, tempeh, and miso, is a plant-based protein that contains all nine essential amino acids. Beans are also a great option as they are easily combined with other nutrients to make up the essential amino acids and offer additional health benefits such as lowering cholesterol and cardiovascular disease risk.
To maximize muscle growth, it is recommended to have a well-balanced diet of healthy fats, carbohydrates, and proteins. Some protein-rich foods include chicken, shrimp, eggs, salmon, Greek yogurt, beans, and nuts such as peanuts. It is also beneficial to have protein before and after a workout, especially if you are working out in the morning, as it helps to rebuild muscles. While protein powders and shakes can help increase protein intake, it is important to be mindful of the potential health risks of excessive protein consumption, such as kidney strain and dehydration.
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The role of resistance training
Resistance training is a form of exercise that uses resistance to muscular contraction to build strength, endurance, and the size of skeletal muscles. This type of training is based on the principle that muscles will work to overcome resistance when required to do so. When done repeatedly and consistently, resistance training improves muscle strength and tone, which helps protect joints from injury.
Resistance training can be performed in a variety of ways, including free weights (such as dumbbells, barbells, and kettlebells), medicine balls, weight machines, resistance bands, and bodyweight exercises (such as squats, push-ups, and chin-ups). By varying the number of repetitions and sets performed, exercises undertaken, and weights used, individuals can effectively strengthen their muscles and maintain strength gains.
The benefits of resistance training extend beyond muscle building. It helps with weight management by increasing the muscle-to-fat ratio, resulting in a higher number of kilojoules burned at rest. It also improves stamina, flexibility, balance, and posture, and can help prevent or control chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity. Additionally, resistance training can contribute to improved bone density and strength, reduced risk of osteoporosis, and enhanced mental well-being through increased self-confidence and improved body image.
When combined with a sufficient protein intake, resistance training becomes even more effective in building muscle. Protein provides the body with amino acids, which are essential for muscle maintenance and growth. Consuming a higher amount of protein during energy-deficient weight loss diets helps preserve muscle mass. However, the protective effect of higher-protein diets is diminished when the energy deficit exceeds 40% of daily energy needs, as a larger proportion of amino acids are used for energy production rather than supporting protein balance.
To optimise muscle growth, it is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day, exceeding the minimum recommended dietary allowance (RDA) of 0.8 grams per kilogram. This higher intake ensures a positive net protein balance, where muscle growth exceeds muscle breakdown. Animal proteins are considered "complete" as they provide all the essential amino acids, while most plant-based proteins are "incomplete" and may require a more varied diet to meet amino acid requirements.
In conclusion, resistance training plays a crucial role in building muscle and improving overall physical health. When complemented with a sufficient protein intake, individuals can effectively maximise muscle growth and preserve muscle mass.
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The benefits of a plant-based diet
Consuming adequate dietary protein is essential for maintaining optimal health and preventing lean body mass loss. While animal proteins are considered "complete" proteins, providing all nine essential amino acids, it is entirely possible to build muscle on a plant-based diet. Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health and are often higher in fibre and phytonutrients.
A plant-based diet focuses on foods derived primarily from plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, and beans. It does not necessarily imply a strict vegetarian or vegan diet, as some plant-based diets include small amounts of meat, poultry, fish, and dairy.
- Reduced risk of chronic diseases: Plant-based diets are associated with a decreased risk of cardiovascular disease, stroke, metabolic syndrome, diabetes, certain types of cancer, and improved mental and physical function. This is partly due to the lower consumption of red meat, which is linked to increased mortality risk.
- Weight management: Plant-based diets aid in maintaining a healthy weight, as they tend to eliminate foods that lead to weight gain. Fibre, present in all unprocessed plant foods, improves gut health and nutrient absorption, further supporting weight management.
- Improved immune function: Plant-based diets provide essential nutrients, antioxidants, and phytochemicals that strengthen the immune system. They help fight off infections, neutralize toxins, and reduce inflammation, thereby lowering the risk of various diseases, including cancer.
- Cost-effectiveness: Plant-based diets are generally cost-effective and low-risk interventions, helping to lower body mass index, blood pressure, cholesterol levels, and HbA1C.
- Flexibility: Plant-based diets offer flexibility, allowing individuals to choose the version that best suits their preferences and needs. For instance, semi-vegetarian or flexitarian diets include eggs, dairy, and occasional meat, poultry, or seafood.
- Muscle building and preservation: While animal proteins are often touted as superior for muscle building, plant-based diets can provide sufficient protein for muscle growth and preservation. Plant-based proteins like beans, legumes, and nuts contain amino acids necessary for muscle maintenance and growth.
In conclusion, a plant-based diet offers numerous health benefits, including reduced disease risk, improved weight management, enhanced immune function, and cost-effectiveness. It provides sufficient protein for muscle building and can be tailored to individual needs and preferences.
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How protein helps repair and maintain muscle
A diet rich in protein is key to building muscle mass and preventing muscle loss. Proteins are the primary component of skeletal muscle and account for 50-75% of muscle mass. Consuming protein after a workout is particularly important as it helps repair and rebuild muscle tissue.
Protein provides your body with amino acids, or the "building blocks" of proteins. When you eat protein-rich foods, your body breaks them down into amino acids. Your body uses amino acids to build new proteins and other essential compounds like neurotransmitters (chemical messengers). Certain amino acids, like valine, leucine, and isoleucine, are especially important for muscle maintenance and growth.
The body can produce some amino acids, but nine are essential and must be consumed in the diet. Animal sources of protein, such as eggs, chicken, salmon, and Greek yogurt, deliver all nine essential amino acids and are considered "complete" sources of protein. Most plant-based proteins are "incomplete" because they are missing or low in one or more essential amino acids. However, it is still possible to build muscle on a plant-based diet by eating a variety of plant-based proteins.
The amount of protein needed to build muscle is greater than the Recommended Dietary Allowance (RDA) for protein, which is defined as the minimum amount required to prevent lean body mass loss. The optimal protein intake for muscle gain is 1.6-2.2 grams of protein per kilogram of body weight per day, or 0.72-1 gram per pound. This amount can vary depending on the individual and their level of physical activity. Research has shown that physically active people should take in between 1.2-2.0 grams of protein per kilogram of body weight per day, or 0.54-0.9 grams per pound, to maintain healthy muscle mass.
In addition to a high-protein diet, resistance training is key to preventing muscle loss and promoting muscle gain. It is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.
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High-protein foods to include in your diet
A high-protein diet can help support muscle repair and growth. When you exercise, muscle cells break down, and protein from food helps repair the damage, ultimately strengthening muscles.
Animal-based proteins
- Eggs
- Lean meats, such as chicken, turkey, and beef
- Fish, such as salmon, trout, and herring
- Dairy, such as Greek yoghurt, milk, and cottage cheese
Plant-based proteins
- Beans, such as kidney beans and edamame
- Peas
- Lentils
- Nuts and seeds
- Soy products, such as tofu and tempeh
- Buckwheat
It's important to note that animal proteins are considered complete proteins, meaning they provide all nine essential amino acids. Most plant-based proteins are incomplete because they are missing or low in one or more essential amino acids. However, it is still possible to build muscle on a plant-based diet by consuming a variety of plant proteins. Additionally, the quality of protein is also determined by its digestibility, absorption kinetics, and abundance of indispensable amino acids.
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Frequently asked questions
Yes, a protein diet can help build muscle when combined with resistance training.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, to build muscle, it is recommended to consume between 1.2 to 2.0 grams of protein per kilogram of body weight per day.
Good sources of protein for building muscle include lean meat, fish, eggs, chicken, salmon, Greek yogurt, beans, nuts, and legumes.
A high-protein diet is generally safe for most people, but it could be harmful to those with chronic kidney disease. It is important to speak with a healthcare professional or registered dietitian to determine the appropriate amount of protein for your individual needs.
