01793 434 673 How Much Protein Do I Need to Gain Muscle?
Written by Joe Clayton
Sunday, 05 June 2011 19:19
Studies on protein requirements that demonstrate a greater need for protein often meet with much controversy in scientific literature. It seems sometimes, for some reason, that many in the scientific and nutritional community are actually anti-protein! The fact is, you may have even witnessed a similar prejudice when it comes to supplements as simple as vitamins as well!
Bottom line: if you are trying to gain muscles mass by training with weights, your body is breaking down protein with every contraction. You need to provide your muscles with extra protein and to rebuild and replenish.
Branch chain amino acids (BCAA) are essential for repair and building new and bigger muscles. Most protein supplements contain a wide range of BCAA’s profile.
You may find that you need more protein than you've been taking, here are some of my personal favourites:
Though the exact amounts that different sources recommend varies widely between 1 grams per pound of bodyweight (200 grams for a 200 lb person) to levels as high as 2 grams per pound of bodyweight (400 grams for a 200 lb person). Protein supplement is the solution to taking in that much protein.
Experiment for yourself! Start with a moderate protein intake of 1 gram per pound of bodyweight and see how you feel and how your results are. The next week, increase your protein intake a little, adding about 20 to 30 grams to your daily total. See if that makes a difference. The following week, add a little more protein.
The only real way you can tell if you are taking in enough protein is by keeping track of how long it takes to recover. The burning sensation you feel in our muscle after your workout should last 3 days. If it takes much longer than 3 days then you need to take in more protein to speed up the recovery process.
