In this post, we’ll unpack all you need to know about protein within the context of bodybuilding, defining exactly what it is, why it’s necessary for building muscle, recommended intakes and more.
What Is Protein?
Protein is a macronutrient composed of amino acids and is essential for repairing and building muscle.
Why Is It Necessary For Building Muscle?
When training, muscle fibers experience microscopic tears. The body uses protein to repair these tears, which in turn, leads to muscle growth. This process, known as muscle protein synthesis, is crucial for developing bigger and stronger muscles.
Protein alone is anabolic ― it helps build muscle, independent of even moving. However, when it is combined with carbohydrates and exercise stack to maximise muscle growth.
Quantity – How Much Do You Need When Bulking?
For individuals who are bulking, it is recommended to consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day in order to maximise muscle growth.
Interestingly, studies show that there tends to be little advantage of consuming more than 1.8 grams per kilogram of body weight per day to preserve or build muscle.
Quantity – How Much Do You Need When Cutting?
For individuals who are cutting, it is recommended to consume between 1.6 and 3 grams of protein per kilogram of body weight per day in order to maximise muscle preservation.
Quantity – How Much Do You Need When Maintaining?
For individuals who are maintaining, it is recommended to consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day in order to maximise muscle preservation.
Size – How Much Should You Consume Per Serving?
Studies suggest the the body can absorb up-to 50 grams of protein per serving. Therefore, spreading intake evenly throughout the day can also help in maximising its utilization by the body.
Timing – When Is The Best Time To Consume It To Maximise Muscle Growth?
Studies suggest that consuming protein either shortly before or shortly after a workout is beneficial for maximising muscle repair and growth. However, according to performance coach Andy Galpin, consuming within a four-hour window post workout will illicit beneficial results.
Quality – What Are The Best Sources For Maximising Muscle Growth?
Complete protein sources are best for maximising muscle growth. This is because they contain all nine essential amino acids the body needs for effective muscle repair and synthesis. Complete sources include chicken breast, fish, eggs, quinoa and Greek yoghurt.
Summary (TL;DR)
Protein is a macronutrient composed of amino acids. It is key for repairing and building muscle through the process of protein synthesis.
When bulking, individuals should consume between 1.6 and 2.2 grams per kilogram of body weight per day. Individuals cutting should consume between 1.6 and 2.3 grams per kilogram of body weight per day. When maintaining, individuals should consume between 1.6 and 2.2 grams per kilogram of body weight per day.
The optimal time to consume it is either shortly before or shortly after workout. Individuals should consume complete sources which contain all nine essential amino acids the body needs for effective muscle repair and synthesis.
