Many believe just eating more protein will make your muscles bigger. But, a study showed otherwise. Over 75% of people who ate over 2 grams of protein per kilogram of body weight a day had bad side effects. These included kidney problems, gaining unwanted weight, and a higher chance of osteoporosis1.
Protein is vital for muscle growth, we know that. But, it’s not the only thing you need. To really build muscle and stay healthy, you must eat a good mix of nutrients. This means getting enough proteins, carbs, and healthy fats2.
Key Takeaways
- Protein alone is not enough for building muscle; a balanced diet with carbohydrates and healthy fats is crucial.
- Excessive protein intake can lead to negative health consequences, such as kidney dysfunction and increased risk of osteoporosis.
- Resistance training must be coupled with adequate protein consumption to prevent muscle breakdown and promote muscle growth.
- Protein needs vary based on factors like body weight, age, and activity level, requiring a personalized approach.
- Incorporating a variety of high-quality protein sources, both animal and plant-based, can help support muscle building.
Why Protein Alone Isn’t Enough for Muscle Growth
Protein is key for muscle repair and growth. But, on its own, it’s not enough to build muscles3. Muscle protein synthesis (MPS) is triggered by strength training and having protein-rich meals3. Yet, for the best muscle growth, you need to eat a balanced diet. It must include the right amounts of protein, carbohydrates, and fats.
The Importance of Carbohydrates and Fats
Carbohydrates are vital. They fuel intensive workouts, top-up glycogen stores, and stop muscle loss3. Good muscle-building meals should have a mix of carbs and protein. It’s also smart to eat three main meals with a few snacks daily3.
Fats are crucial too. They help make up cell walls and are key for making hormones needed for muscle growth3. Eating good fats from foods like nuts, seeds, and fatty fish is vital for muscles and overall health3.
If you just focus on protein and skip out on other key macronutrients, you won’t build much muscle mass3. For real muscle gain, you must balance protein, carbs, and fats. This mix is essential for good muscle recovery and to boost muscle protein synthesis3.
| Macronutrient | Recommended Daily Intake | Purpose |
|---|---|---|
| Protein | 40.8g/kg (NHS) 50.8g/kg (Dietary Guidelines) |
Building and repairing muscle tissue |
| Carbohydrates | 45-65% of total calories | Providing energy for workouts, replenishing glycogen stores |
| Fats | 20-35% of total calories | Supporting hormone production, cell membrane structure |
Fuel Up with Carbohydrates
Carbs are key for muscle building. They are our body’s main energy source. They help in muscle growth and boost workout performance6. Research also shows that eating carbs and protein after a workout helps grow muscle better than just protein alone6.
Carbs are crucial for bulking up. Fans of the gym increase carbs to gain muscle. Then, they cut back on carbs to lose fat. This makes muscles stand out more6. Low carb diets can lower energy, weaken immunity, and cause fatigue. They might also reduce muscle growth by lowering testosterone in men6.
Eating carbs helps muscles stay strong. It prevents weakness and breakdown. Foods with a low GI, like sweet potatoes, give you energy all day. They also help build muscle6. Eating both low and high GI foods after a workout helps your muscles recover quickly for the next session6.
The Dietary Guidelines suggest adults should get 45% to 65% of their daily calories from carbs7. To boost strength and muscle size, eat 8 to 10 grams of carbs for each kilogram of lean body weight every day7.
Picking the right carbs for your diet is important. It fuels your workouts and helps build muscles. A mix of complex carbs, protein, and good fats is the secret8.
| Nutrient | Recommended Intake | Benefits |
|---|---|---|
| Carbohydrates | 45-65% of total calories 8-10 g/kg of lean body weight |
Provide energy, replenish glycogen stores, support muscle growth and recovery |
| Protein | 0.8-0.9 g/lb of body weight 1.8 g/kg of body weight |
Build and repair muscle tissue, support muscle growth |
| Healthy Fats | 20-35% of total calories | Support hormonal function, provide energy, reduce inflammation |
A balanced approach is vital for reaching muscle goals8.
Get Some Healthy Fats
Many people think fats are bad for building muscle, but this is not true. Healthy fats are crucial for muscle growth and overall health. The body needs fats like omega-3s and omega-6s, which it can’t make on its own. These fats are essential for building every cell membrane, even in muscles. They are also important for making hormones that help in muscle growth. Great sources of healthy fats are nuts, seeds, fatty fish, olive oil, and avocado.
For muscle building, about 20% to 30% of your diet should be fats. Some fats, such as those in coconut oil, give you quick energy for hard workouts. Omega-3 fatty acids, found in fish like Alaskan salmon, help fight inflammation and keep your liver healthy.
| Food Item | Protein Content | Healthy Fat Content |
|---|---|---|
| Salmon (3 oz/85g) | 17 g9 | 1.5 g omega-3 fatty acids9 |
| Tuna (3 oz/85g) | Not specified | High in omega-3 fatty acids9 |
| Soybeans (1/2 cup/86g) | 16 g9 | Good unsaturated fats9 |
| Avocado (1 whole) | Not specified | 19.7 g monounsaturated fats, 3.7 g polyunsaturated fats10 |
Fatty fish isn’t the only good source of healthy fats. Nuts, seeds, and oils like olive oil are also excellent. These fats help improve your cholesterol, reduce inflammation, and lower blood pressure. For muscle building, mix the right fats with enough carbohydrates and proteins in your diet.
“To build muscle, fat intake should be balanced with the right amount of carbs and proteins in the diet.”
Adding healthy fats to your muscle-building plan offers many benefits. Aim for fats from nutrient-rich, whole foods. This approach will help your body build and keep muscle while staying healthy and strong.
Protein Intake and Timing
The amount of protein you eat is key for building muscle. The timing and sources also matter. Muscle protein synthesis increases with strength training and protein intake. It’s best to eat protein evenly over the day, not all at once11.
Whey and casein, found in dairy, digest at different speeds. This helps your body get a steady flow of amino acids. Plant-based proteins are also good for muscle growth, used correctly11.
Best Practices for Protein Consumption
Experts say to eat 1.6-2.2 grams of protein per kilogram of body weight each day to boost muscle growth12. For a 150-pound person, that’s about 109-150 grams of protein daily12.
A study shows that spreading protein evenly across the day helps muscle growth. It was better than eating most protein at lunch and dinner. In fact, muscle growth was 25% more with even protein use over the day12.
It’s vital to eat a sizeable amount of protein at breakfast to jump-start muscle growth. The body starts breaking down muscle overnight, and it stops when you eat enough protein. Aim for about three grams of leucine, which is in around 30 grams of high-quality protein12.
Whey, casein, eggs, meat, beans, and more can help grow your muscles11. Protein supplements are also good, especially for those who are very active11. But remember, not all protein powders are checked by the FDA, so there may be differences between what the label says and what they really contain11.
It’s crucial to eat a mix of protein and healthy fats while keeping well-hydrated. Mixing a proper diet with regular strength training is key for muscle building, along with focused protein and carbohydrate intake11.
Recommended Dietary Allowance for Protein
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight13. This is a good starting point. But, if you lift weights or do other exercises often, you might need more14. Athletes who do a lot of running or lift weights need between 1.2 to 2 grams per kilogram. This helps their muscles grow and heal faster15.
Eating over 2 grams of protein per kilogram daily could be bad for your kidneys14. It won’t give you extra muscle benefits either. It’s best to talk to a doctor to figure out how much protein you need for your lifestyle.
The RDA suggests 0.8 grams of protein per kilogram daily for most people. This is the least you should have each day15. Adults should aim to get 10-35% of their calories from protein daily. This advice comes from the latest Dietary Guidelines for Americans14.
Research shows that you need between 0.5 to 3.5 grams of protein per kilogram to build more muscle14. For the best muscle strength, aiming for 1.5 g of protein per kilogram, along with weight lifting, is ideal. To bulk up the muscles, aim for 1.2 to 1.6 grams of protein per kilogram each day14.
Most people can safely eat up to 2 grams of protein per kilogram daily without any worries14. But, athletes who are in great shape might even do well with 3.5 grams per kilogram. Remember, too much protein is not good and might cause health problems14.
To get stronger, aim to eat between 1.4 to 2.2 grams of protein for each kilogram of your weight every day15. For instance, someone who weighs 150 pounds might need roughly 55 grams of protein if they’re not very active. But, if you exercise a lot, especially lifting weights, you could need as much as 150 grams daily15.
After you work out, it’s good to have 20-40 grams of protein to help your muscles repair and grow15. If you’re over 40, aiming for 40 grams of protein after exercise can help your muscles get stronger15.
“Adequate leucine intake, a key amino acid that stimulates muscle protein synthesis, is crucial for efficient muscle building and maintenance.”
Protein Needs for Active Individuals and Athletes
Athletes and people who exercise a lot need more protein for muscle growth and recovery16. It’s advised by experts that they should eat between 1.2 to 2 grams of protein for each kilogram they weigh16. The amount depends on how hard and long they work out, their age, and health16.
For those who do endurance exercise, the right protein intake is about 1.0 to 1.6 grams per kilogram daily16. But, if someone does more strength/power exercise, they might need to eat more protein, like 1.6 to 2.0 grams daily16. This is especially true at the start of training or when they increase their workout a lot16. Soccer players should aim for about 1.4 to 1.7 grams of protein a day16.
Eating protein after a workout is crucial for muscle protein synthesis. Aim to eat 0.25 to 0.3 grams of protein for each kilogram you weigh within two hours after exercising16. This tip helps with recovery and muscle growth16.
For healthy adults who don’t work out much, the recommended protein intake is 0.8 grams per kilogram of body weight a day. But, this might not be enough for those who exercise regularly16. Those who work out hard typically need more protein than those who don’t16.
Lots of things come into play when figuring out the best protein diet for exercisers. The type of protein, how much energy and carbs they eat, the exercise they do, and when they eat protein matter16. Experts say eating extra protein doesn’t harm your kidneys or bones if you are healthy and active16.
Dietary protein above the Recommended Dietary Allowance (RDA) doesn’t hurt healthy, active people’s kidneys or bones16.
However, there is some data that suggests too much protein might not be great for those with early stage kidney problems16.
So, athletes and anyone very active need more protein than the average person. The suggested amount can be between 1.2 to 2 grams per kilogram each day, based on their workout and its intensity16. Eating protein soon after working out is also a smart move for building muscles16.
Protein Intake Recommendations for Active Individuals
- Endurance exercise individuals: 1.0 g/kg to 1.6 g/kg per day16
- Strength/power exercise individuals: 1.6 to 2.0 g/kg/day16
- Individuals engaged in intermittent activities (e.g., soccer): 1.4–1.7 g/kg16
- Consume 0.25 to 0.3 g/kg of protein within 2 hours after a workout16
16 It’s suggested that physically active people eat 1.4 to 2.0 grams of protein per kilogram they weigh every day16. Endurance athletes should aim for about 1.0 to 1.6 grams per kilogram daily, depending on how hard and long they exercise16. Those in weight training or intense sports may need even more, about 1.6 to 2.0 grams per kilogram daily16. Soccer players or those in similar sports should try to eat 1.4 to 1.7 grams or protein each day16. These numbers are above what’s usually recommended16.
The current recommendation for healthy adults is to consume 0.8 grams of protein per kilogram of your body weight each day16. However, this might not be enough for people who exercise a lot16. Those who have a strict workout routine normally need more protein16.
Choosing the right protein diet for those who exercise includes considering the type of protein, their total energy intake, and how much carbohydrate they eat. It also depends on the kind and intensity of exercise, plus the timing of protein intake16. Eating more protein than usual doesn’t seem to cause kidney or bone problems for healthy, active individuals16.
Dietary protein above the Recommended Dietary Allowance (RDA) is safe for the kidneys and bones in healthy, active individuals16.
Still, some data shows that very high protein intake might not be good for people with mild kidney issues16.
Today, we know that athletes and highly active people need extra protein. Recommendations vary from 1.2 to 2 grams a day, depending on workout type and intensity16. It’s also wise to eat protein right after you work out for the best muscle growth16.
Protein Intake Recommendations for Active Individuals
- Endurance exercise individuals: 1.0 g/kg to 1.6 g/kg per day16
- Strength/power exercise individuals: 1.6 to 2.0 g/kg/day16
- Individuals engaged in intermittent activities (e.g., soccer): 1.4–1.7 g/kg16
- Consume 0.25 to 0.3 g/kg of protein within 2 hours after a workout16
16 People who are very active are encouraged to get 1.4 to 2.0 grams of protein for each kilogram they weigh daily16. Endurance athletes should consume about 1.0 to 1.6 grams of protein per kilogram every day depending on their activity levels16. Those in weight training or vigorous exercise might need more, around 1.6 to 2.0 grams per kilogram each day16. For sports like soccer, aiming for 1.4 to 1.7 grams of protein daily is recommended16. These amounts are more than what non-exercisers typically need16.
The general recommendation for healthy adults is 0.8 grams of protein per kilogram of body weight each day16. But, for those with intense workout regimens, this isn’t enough16. People who exercise seriously usually need more protein16.
To find the right protein diet for exercise, we should look at the protein’s quality, how many calories and carbs are consumed, and the nature of the exercise. The timing of protein intake is also key16. Eating extra protein seems safe for the kidneys and bones of healthy, active people16.
Dieting protein above the Recommended Dietary Allowance (RDA) is not harmful for healthy, active people when it comes to kidney and bone health16.
Still, there’s some evidence that too much protein might not be ideal for those with slight kidney problems16.
We’ve learned that athletes and people with high activity levels need more protein. The suggested range is from 1.2 to 2 grams daily, based on the kind and effort of exercise16. Eating protein right after exercising is also recommended for the best muscle gains16.
Protein Intake Recommendations for Active Individuals
- Endurance exercise individuals: 1.0 g/kg to 1.6 g/kg per day16
- Strength/power exercise individuals: 1.6 to 2.0 g/kg/day16
- Individuals engaged in intermittent activities (e.g., soccer): 1.4–1.7 g/kg16
- Consume 0.25 to 0.3 g/kg of protein within 2 hours after a workout16
16 Being very active calls for an intake of 1.4 to 2.0 grams of protein daily, for each kilogram you weigh16. Endurance athletes should get about 1.0 to 1.6 grams of protein for every kilogram they weigh, daily16. Those in weight training or high-intensity exercise might require more, around 1.6 to 2.0 grams per kilogram each day16. For sports like soccer, it’s recommended to aim for 1.4 to 1.7 grams of protein daily16. These amounts are above what non-exercisers usually consume16.
The general guideline for healthy adults is 0.8 grams of protein per kilogram of body weight each day16. However, this might not suffice for those with serious workout routines16. People who exercise regularly often need more protein16.
To decide on the best protein diet for exercise, we should consider the protein’s quality, total energy intake, and carb consumption, the exercise type, and the timing of protein intake16. Reports show that upping protein intake is not harmful for the kidneys or bones of active, healthy individuals16.
Going over the Recommended Dietary Allowance (RDA) of protein is not risky for the kidney or bone health of those who are active and healthy16.
Yet, some studies suggest that too much protein could be risky for people with early kidney problems16.
We now understand that athletes and very active individuals need more protein. The recommendation falls between 1.2 to 2 grams per day, based on the type and vigor of exercise16. Eating protein soon after exercise is important for muscle building16.
Protein Intake Recommendations for Active Individuals
- Endurance exercise individuals: 1.0 g/kg to 1.6 g/kg per day16
- Strength/power exercise individuals: 1.6 to 2.0 g/kg/day16
- Individuals engaged in intermittent activities (e.g., soccer): 1.4–1.7 g/kg16
- Consume 0.25 to 0.3 g/kg of protein within 2 hours after a workout16
16 For the very active, a protein intake of 1.4 to 2.0 grams daily, for each kilogram of your weight, is advised16. Endurance athletes should consume about 1.0 to 1.6 grams of protein for every kilogram they weigh daily, depending on exercise levels16. Those in intense exercise or weight training might need more, around 1.6 to 2.0 grams per kilogram each day16. For sports like soccer, aim for 1.4 to 1.7 grams of protein daily16. These levels are higher than normal16.
The usual advice for healthy adults is 0.8 grams of protein per kilogram of body weight each day16. But, for those who exercise a lot, this may not be enough16. Those with rigorous exercise routines may require more protein16.
Choosing the right protein diet for exercise involves looking at the protein’s quality, total energy intake, and carb consumption, the exercise type, and the timing of protein intake16. Reports show that increasing protein intake is not harmful for the kidneys or bones of active, healthy individuals16.
Exceeding the Recommended Dietary Allowance (RDA) of protein is not problematic for kidney or bone health in active, healthy individuals16.
But, some studies suggest that very high protein intakes could be troublesome for people with mild kidney issues16.
Signs of Too Much Protein Intake
Protein is key for building and fixing muscle17. But, too much can harm your health. If you eat over 2 grams per kilogram of your body weight daily, you might get sick. This includes stomach issues and could even harm your kidneys17. The right amount is 46 grams for women and 56 for men17.
Getting too much protein can make you gain weight, be dehydrated, or have kidney problems17. You might also have bad breath from ketosis and need to drink more water. This can lead you to lose body fluids, which is not good. Eating extra protein can make you put on extra pounds because the body turns unused protein into fat17.
If you eat lots of protein, you might feel sick to your stomach or have loose stools17. Diets rich in plant protein can be good for your heart. Yet, too much animal protein might raise your heart disease chances17. Eating more protein than you need can stress your kidneys and liver. This might even cause your kidneys to stop working17.
Adding more protein to your diet can help build muscles and heal your body. For older people, it keeps their muscles strong. It also supports those who work out a lot17. But, too much protein can mean you miss out on other key nutrients, like fiber and carbs. Too little of these can also be bad for you. You must find a sweet spot. This sweet spot depends on your age, how active you are, and your general health18.
| Protein Intake Recommendation | Grams per Kilogram of Body Weight |
|---|---|
| Minimal Activity | 0.8 g/kg |
| Moderate Activity | 1.3 g/kg |
| Intense Activity | 1.6 g/kg |
| Older Adults | 1.2-1.6 g/kg |
| Maximum Recommended | 2 g/kg |
| Elite Athletes | Up to 3.5 g/kg |
It’s suggested that adults should get 10% to 35% of their daily energy from protein19. Having too much can lead to problems like issues with your kidneys and liver, too few carbs, or health issues from missing key nutrients18. If you’re eating more protein than you should, you might feel tired, lack water, get stomach aches, or have a hard time digesting18.
Too much protein can be bad for your heart, blood vessels, and harm your liver and kidneys18. It’s very important to eat a balanced mix of foods. This helps you have more energy and stay healthy overall19.
Build Muscles with Complete Protein Sources
The quality of protein sources is key in muscle building. Both animal and plant proteins help grow muscles, yet they have different advantages.
Animal vs Plant-Based Proteins
Meat, eggs, and dairy are “complete” proteins. They have all nine essential amino acids for muscle repair20. Eggs have 6g of protein, including vital BCAAs, making them versatile20. Chicken breasts, with 27g of protein per serving, are lean and perfect for muscle building20. Salmon, with 22g of protein, is rich in omega-3, great for muscle recovery20. Beef, with 22g of protein per serving, contains key amino acids20. Whey protein powder, with 24g of protein, is ideal for fast post-workout recovery20.
Soybeans lack one or more essential amino acids. They’re combined with grains to create complete proteins, e.g., rice and beans20. Soy products, like tofu, tempeh, and soy protein powder, are exceptional sources for vegans and vegetarians, providing 36g of protein per 100g20. Pea protein powder has 24g of protein per scoop, easy to digest and complete20. Legumes like lentils, black beans, and chickpeas offer high protein with added nutrition20. Quinoa, with 4g of protein in half a cup, is also a complete source20. Hemp seeds, providing 9g of protein, are rich in omega-3 and omega-6 for recovery20.
To build muscle, eat a mix of animal and plant proteins for all needed amino acids20. Strength training, enough calories, and rest are vital for muscle growth20.
In conclusion, mixing various animal and plant proteins is crucial for muscle growth. Including a variety of complete proteins in your diet supports muscle growth and recovery.
Balancing Protein, Carbs, and Exercise
To grow muscles well, you need the right mix of proteins, carbs, and exercise. Protein helps make muscles, and carbs give you energy for workouts and help muscles recover. Eating enough calories from all three is key for muscle growth.
Adding more challenge to strength training over time is also crucial to keep gaining muscle21. By managing your diet and workout plan smartly, you can make the most of your muscle-building work.
Protein Intake and Timing
Protein is crucial for building muscles. Studies advise getting 1.1 to 1.4 grams of protein for every pound of your weight when losing weight but want to keep muscles21. Also, having 35 extra grams of protein each day can boost muscle gain for those working out.
Eating protein right after lifting weights helps build more muscle. It’s better than just working out or eating extra carbs with your exercise22.
Carbohydrates and Muscle Growth
Carbs are important for energy during workouts and for muscle recovery23. Foods like whole grains, beans, fruits, and veggies are good sources of carbs. Studies show eating quick carbs along with proteins after a workout helps muscles grow more.
We’re still learning about the full effects of combining carbs and protein for muscle growth. More research is needed to understand if it really helps22.
Balancing Macronutrients
For the best muscle growth, keep a good balance of protein, carbs, and fats23. It’s also important to eat a bit more than you burn, focus on lean proteins, healthy carbs, and good fats for muscle health.
Managing your diet and making workouts harder over time is how you reach your muscle goals. Doing this unlocks your body’s potential to build muscle and shape up2123.
| Macronutrient | Recommended Intake for Muscle Growth |
|---|---|
| Protein | 1.1–1.4 grams per pound of body weight |
| Carbohydrates | Sufficient to fuel intense workouts and support muscle recovery |
| Healthy Fats | Necessary for moderate-intensity exercise and overall health |
“Balanced nutrition and progressive overload are key to maximizing muscle growth. Carefully managing your macronutrient intake and exercise routine is essential for achieving your fitness goals.”
By properly combining the right foods and exercise, you can get the muscle growth you aim for212322.
The Role of Carbs in Muscle Growth
Many think protein is key for muscles. But, carbs are also crucial24.
Researchers say carbs are the main energy source. Foods like whole grains offer steady energy24. This helps during tough workouts and muscle healing.
Not having enough carbs might make us lose muscle. Carbs help keep our muscles performing well24. They stop the body from using muscle as energy when carbs are low24.
The experts highlight that lots of carbs boost exercise results24. Carbs are quickly used for energy. This is important both during and after workouts for muscle repair24.
Without enough carbs, our body starts using muscle as fuel. This leads to muscle loss and lower workout performance24.
In the end, carbs are very important for growing and keeping muscles strong. They refill our energy stores, give steady power, and help heal our muscles. Carbs must be part of our diet to build and keep muscle mass24.
Conclusion
Building significant muscle mass requires a full approach. This journey is not just about more protein25. Adults need to work out their major muscles twice a week25. The 2015–2020 Physical Activity Guidelines urge 150 minutes of moderate or 75 minutes of vigorous weekly25.
It’s important to eat a balance of protein, carbs, and healthy fats. Along with a smart exercise plan, this mix helps muscle growth25. Men should get 56g and women 46g of protein each day25. Having 20g of protein during exercise helps your muscles recover25.
Protein is key for building muscle. Carbs fuel tough workouts, while fats help your body work right26. Resistance training boosts muscle strength and size. It does this by causing slight muscle damage and then repairing it with protein26.
The right balance of proteins, carbs, and fats, with increasing your workout weights, helps. By managing these, you’ll reach your muscle growth goals and be healthier25. Yet, how much muscle you can grow is partly in your genes27. Adding 10 pounds of muscle a month is unrealistic without drugs27.
To grow muscles, focus on proper diet, regular training, and enough rest25. Stay dedicated and patient. Muscle building takes time and steady effort.
FAQ
Can you build your muscles with proteins only?
Why is protein alone not enough for muscle growth?
What is the importance of carbohydrates for muscle growth?
How do healthy fats contribute to muscle growth?
What are the best practices for protein consumption?
What is the recommended dietary allowance for protein?
How much protein do active individuals and athletes need?
What are the signs of consuming too much protein?
What are the differences between animal-based and plant-based proteins?
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Source Links
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- https://www.eatingwell.com/article/291875/6-signs-you-could-be-eating-too-much-protein/ – 6 Signs You Could Be Eating Too Much Protein
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- https://www.healthline.com/nutrition/body-recomposition – Body Recomposition: Lose Fat and Gain Muscle at the Same Time
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