The amount of protein to build muscle is still one of the most widely covered topics in the world of sports nutrition.
The protein is the main macronutrient for muscle mass gain. However, there is still a lot of confusion about the amount of protein to build muscle, that is, that amount of protein is needed for muscle building.
Continue reading our article and take your questions.
PROTEINS: ARE THEY ALL EQUAL IN BUILDING MUSCLE?
Proteins, essential nutrient to gain muscle mass, are made up of 20 amino acids of which 9 are essential, so that we need to eat enough protein to get the essential amino acids.
Leucine is one of the main amino acids involved in building muscle, since it can start the synthesis of proteins in the muscle. Once started this process by leucine, muscle protein synthesis continues for a relatively short period of time, about 1 to 2 hours, until it is terminated.
PROTEIN METABOLISM STEP-BY-STEP
The ability of amino acids to stimulate protein synthesis is limited, being the limit value at approximately 0.25-to 0.4 g of protein per kg of body weight. Protein synthesis seems to be especially stimulated when the protein is isolated or is derived from whey (protein Whey)
- Protein intake: proteins are composed of pro amino acids, and there are in total 20 amino acids, different: 11 non-essential (produced by body) and 9 essential (not produced by the body and therefore must be obtained through diet.
- Arrive in the stomach: proteins begin to be dissociated into amino acids.
- Go for the gut: After the digestion of proteins, the amino acids are absorbed and sent to liver.
- Entering the liver: The liver extracts a significant part of amino acids, leaving only about 30% of the amino acids ingested free in the circulation.
- Circulation: The amino acids are transported to the muscles through the bloodstream.
- Muscle: In muscle, the amino acids are used for protein synthesis, converted to other amino acids or so are oxidized.
AFTER ALL, WHAT IS THE AMOUNT OF PROTEIN TO BUILD MUSCLE?
As seen above, about 0.25 to 0.4 grams of protein per kg of body weight per meal.
Based on the scientific evidence, it can be stated that protein intake above a dose of 1.6 g/ kg/ day is not associated with larger increases in lean body mass.
Using a dose of 1.6 g/kg body weight/ day and doing the accounts 4 meals a day, you get 0.4 g of protein / kg / meal. In the case of be carried out 3 meals, you are left with 0,53 g of protein / kg / meal.
It is possible to ingest more than 2.2 g protein / kg / day, but will this amount will result in a greater muscle building? The answer is: probably not. For this reason, the optimal dose for building muscle is between 1.6 and 2.2 g of protein per day.
- The amino acids present in protein to stimulate muscle protein synthesis;
- The protein synthesis is stimulated to a maximum when they are consumed isolated proteins of high quality, with a dose of about 0.25 to 0.4 g of protein / kg / meal;
- Leucine is the amino acid essential that you start the protein synthesis;
- The analysis of the existing evidence suggests that the daily intake of about 1.6 g protein / kg, seems to be very close to the amount of protein to build muscle ideal;
- The higher dose, which, apparently, can generate benefits in regards to building muscle is about 2.2 g of protein / kg/ day.
- It is possible to ingest more than 2.2 g protein/ kg/ day. However, this amount will not help you build muscle.