Protein and muscle building

How much protein does your body need?

With a healthy diet you will achieve your sporting goals faster. Because if you absorb all the important nutrients, minerals and vitamins, your body can do its job better. If you primarily want to build muscle, protein is important for you. You've probably heard that before. But the question is: How much protein do you need to build muscle? An exciting study provides the answer.

Experts have long suspected that there is a connection between muscle growth and protein intake . This assumption was confirmed a few years ago by a large-scale study from Great Britain. It shows: If you as a strength athlete consume a certain amount of protein every day, it has a positive effect on your muscle growth.

The study, entitled “A systematic investigation, meta-analysis and meta-regression of the effect of protein supplementation on resistance training gains in muscle mass and strength in healthy adults” (German translation), was published in 2018. A whopping 49 studies were analyzed , in which a total of 1,863 test subjects took part.

All studies met strict quality criteria. In this way, the scientists ensured that the results of the study were reliable.

In the 49 studies…

• There was a control group and a predefined study length.
• All participants regularly did strength or resistance training - with barbells, kettlebells or other fitness equipment.
• the participants consumed proteins through food and supplements. None had a calorie deficit.

And now for the most exciting part: How much protein do you need to build muscle? When analyzing the 49 studies, the researchers found that strength athletes should consume 1.6 to 2.2 grams of protein per kilogram of body weight every day . So if you weigh 80 kilograms, your daily protein requirement is 128 to 176 grams. That's equivalent to a medium-sized apple - quite a lot, right?

If you change your diet a little , you can easily reach this daily goal. Simply include protein-rich foods such as meat, legumes and dairy products in your diet on a regular basis. Want some inspiration? In this post you will find protein-rich fitness recipes.

Supplement your diet with protein products – like protein shakes. They cover your needs quickly and easily and taste delicious too. If you follow a plant-based diet, try Plant Protein from Dextro Energy*. The drink powder combines selected plant proteins from rice, peas, pumpkin seeds and sunflower. This way you can optimally support your muscles ¹ and stay true to your nutritional style.

How much protein you need to build muscle depends, among other things, on your body weight. With supplements you can replenish your protein stores quickly and easily.

This is what happens in the body when you consume extra protein

Amino acids are the building blocks that make up proteins. When you drink a protein shake after training, the proteins reach the muscles via the blood supply. There they cause your muscles to grow. The reason: Amino acids ensure that specific proteins – so-called “contractile proteins” – are stored in parts of your muscle fibers. They make your muscle cells and muscle fibers grow. You can see this clearly if, for example, you tense your biceps in front of the mirror.

By the way: If you prefer something to chew and are not a fan of protein shakes, you can also support your muscle building with the help of protein bars . Treat yourself to a bar after your workout - a healthy and effective alternative to a chocolate bar.

Once your muscle fibers have reached a certain thickness, they divide. Then new cell nuclei are created – so-called satellite cells. They are the key to growing your muscles . The reason: Once built up, your muscles no longer lose the cell nuclei donated by satellite cells so quickly. And this increases the chance that your muscles will continue to develop stronger in the future. Once the “basic framework” is in place, you will rebuild your muscles more quickly, even after long breaks from your sports routine .

Study on nutrition during sports shows: Extra proteins are important for strength athletes

If you, as a strength athlete, consume enough protein through a protein-rich diet and with the help of functional foods to promote your fitness , your muscle growth can increase significantly. Studies prove this - and this is also shown in practice when you see how your muscles continue to grow with regular workouts.

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Morton, RW, Murphy, KT, McKellar, SR, Schoenfeld, BJ, Henselmans, M., Helms, E., Aragon, AA, Devries, MC, Banfield, L., Krieger, JW, & Phillips, SM (2018) . A Systematic Review, Meta-Analysis and Meta-Regression of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults. British journal of sports medicine, 52(6), 376 – 384. https://doi.org/10.1136/bjsports-2017-097608

PHOTO CREDITS

all pictures: @sarahkopp56