The perception of protein intake may vary among people where there is not enough knowledge shared on its consumption levels resulting in the opposite of the initial goal, building muscle.
Experts below share valuable insight into how much you need to build muscle effectively.
Kerry Torrens, a Nutritionist says, “Our hair, skin, bone and muscle are all made from the protein we eat, as are the enzymes, hormones and neurotransmitters that play such important messaging roles in the body.”
Along with fat and carbohydrates, protein is one of the three nutrients humans require in greater quantities in their diets, she adds.
According to Dr. Anupama Chawla, a director of Pediatric Gastroenterology and Nutrition, “Protein is the building block for muscles,” and the major emphasis on muscle growth and weight loss is what has made it a trend.
“Everyone is reading the protein content, it has become an in-thing.” However, the director warns against protein consumption levels saying “Too little is not good, and too much is not good.”
Lindsey DeSoto, a Registered Dietitian adds that all of the body’s cells and tissues include protein. Among its many other important functions in the body, protein is essential as it also aids in repairing and maintaining muscle tissue.
It further stated that 0.8 grams of protein per kilogram of body weight is recommended to prevent malnutrition in minimally active individuals. “A more recent study meanwhile indicates that those attempting to gain muscle may require more than this,” she further advises.
The above-mentioned registered dietitian claims that a person’s body tends to break down muscle if they do not consume enough protein and that strength and muscular mass may gradually decline as a result of this.
Muscle protein synthesis(MPS), the main process in the body that promotes muscle growth, repair, and recovery following intense exercise, depends on amino acids, the dietitian adds.
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