How much protein does your body use to build muscle?

Before knowing how much protein for building muscle you need, you must understand its function and how it develops this process.

Proteins for building muscle can vary. Previously, there was one answer: 20 g per meal, treated as a fixed, untouchable nutritional milestone, because in theory, above that amount the body cannot absorb it and it will not be used correctly.

Today we know that it is one of the biggest myths in the fitness and bodybuilding world, and we have already discussed it on MASmusculo.

Although we could not know how much protein your body uses to build muscle, the generation of muscle tissue, which is what really matters, also depends on other factors.

Proteins for building muscle are necessary

When it comes to increasing muscle size or definition, you have probably been told that lifting weights breaks down a muscle, which then becomes stronger or larger as a result of the repair process.

But is this really true, or simply another common gym myth passed down from more experienced veterans to newcomers?

Well, unlike many common gym myths, this claim is actually based on the fact that strength training to the point of fatigue does cause muscle damage.

Specifically, this damage occurs in the proteins that make up the muscle fibers.

There are two types of overload, alongside proteins for building muscle, that can stimulate muscle growth: metabolic and mechanical.

Metabolic overload refers to the amount of work performed by a muscle that depletes its available energy supply. As a muscle is repeatedly exercised to the point of fatigue, the muscle cells adapt to retain more glycogen as fuel.

Because 1 gram of glycogen can hold 3 grams of water, when a muscle stores more glycogen, it can increase in size due to the additional glycogen and the water attached to it.

Mechanical overload refers to the structural damage that occurs in the actin-myosin protein filaments as a result of strenuous exercise such as weightlifting or explosive plyometric exercises.

Muscle damage initiates a repair process in which certain hormones, together with the macronutrient protein, synthesize new satellite cells, which are used to repair damaged muscle fibers.

In other words, protein helps repair tissues damaged by exercise.

Researching proteins for building muscle

The reality: more protein does not equal more muscle. As we have already discussed, when we talk about protein absorption, we need to understand that there is actually no limit.

The body is very efficient at absorbing nutrients, but what is really interesting here is knowing how much of that protein will be used to create new muscle tissue.

In this recent study, we are given a clearer answer [1].

• The intestine extracts up to 40–50% of the amino acids from the protein we have consumed in a meal.
• The remainder is transported to the liver, where a small proportion will be used for the synthesis of liver proteins.

The remaining amino acids are released into plasma (50–60%), so we might think that almost half of the protein we absorb would be available for the muscle to use and, although it is true that skeletal muscle is a large reservoir for amino acid retention, only a small amount will be used by it.

As we can see in the following photo, the study found that the body uses only 11% of the amino acids from a 20 g protein intake to create muscle tissue.

That is, of a 20 g protein intake, only 2.2 g will be used for muscle protein synthesis.

This explains why, after a certain point, consuming more protein to build muscle does not result in greater muscle mass gains.

Several factors are involved

The body has a limited capacity to create new muscle tissue, although, of course, these gains also depend on various factors.

For example, it has been observed that people who use performance-enhancing substances have a greater capacity to use the protein they consume to generate new muscle tissue.

The study also provides a general recommendation at the end. If the goal is to gain muscle mass or maintain it during a cutting phase, we should consume between 1.6 and 2.4 g of protein per kg of body weight.

It may be advisable to increase protein intake at certain times, as it is very satiating.

The answer regarding protein quantities was: “it is not necessary to consume a lot of protein in your diet to gain muscle mass.”

It is an important aspect;

• Taking more protein without limit will not make you gain more muscle mass, and secondly.
• There is no absorption limit, except in specific cases where particular problems exist.

It is difficult to make an exact calculation

Protein is vital for muscle tissue repair and is packed with amino acids, which are the building blocks.

However, with so much controversy surrounding it, finding an exact calculation of the specific amount you need to maintain your muscle mass and continue increasing your size is difficult.

In this article, in addition to presenting an interesting study on the subject, we cannot tell you exactly how much protein you need, but some guidelines may help you understand what you require.

What exactly is protein?

Protein is a macronutrient (a nutrient you need in large amounts) made up of amino acids, which join together in long chains.

Some amino acids are produced naturally by your body and are known as “nonessential,” while others must be obtained from food and are called «essential».

Your body breaks down the proteins you eat into their constituent amino acids, which it then uses to build everything from new muscles to organs and hair; therefore, it is important to know which muscle-building proteins you need.

Protein: why is it important for muscles?

To build muscle, your body needs to synthesize more muscle protein than it breaks down, which is why it is important to obtain it or have it available at all times.

This is a process that science has described very well.

• For example, a study published in the journal Nutrients demonstrated that protein intake promotes additional gains in lean body mass when you train [2].
• If you do not use them, your muscle tissues definitely will not receive what they need to rebuild after being broken down by the weights.

Regardless of how many muscle-building proteins you require, maintaining an anabolic state depends on diversity as well as quantity.

Protein: multifaceted?

The primary function of protein is to build and repair cells, including muscle cells damaged during exercise to the point of momentary fatigue. (Note: failure does not mean completing a repetition; fatigue is related to being unable to perform another repetition.)

Additional functions that dietary proteins perform in the body include transporting cells, serving as enzymes to support various physiological functions, and acting as hormones.

Although the protein’s primary function is to repair damaged tissues, it can also be used to produce energy for muscle contractions when other sources of adenosine triphosphate (ATP, the cellular form of energy)—namely fats and carbohydrates—are unavailable.

Therefore, knowing how much protein you need to build muscle?, the answer could be: “it depends.”

Gluconeogenesis is the term that describes how protein is converted into glycogen for ATP. However, this only occurs as a result of moderate to high intensity over an extended period of time.

It is obvious that high-intensity activity should be limited to no more than 45–50 minutes to ensure an adequate glycogen supply during exercise.

On the other hand, when protein is consumed as part of a well-balanced diet, it can help provide a feeling of fullness or satiety. This, in turn, can reduce feelings of hunger, which is why bars are practically essential in an athlete’s diet.

Remember that protein is more energy-intensive, meaning that it requires more energy during digestion compared with carbohydrates and fats.

Recovery depends on amino acids

Amino acids are the building blocks of proteins. For the record, “amino” means “containing nitrogen.”

There are 20 amino acids; four are considered nonessential because the body can produce them, and nine are essential because they cannot be produced by the body and must be consumed in the diet. Eight amino acids are considered conditionally essential because they can become essential and must be consumed in the diet.

Taking amino acids before and during a workout, combined with a post-exercise recovery shake or a meal containing protein, can increase muscle protein synthesis.

Without a doubt, applying various post-workout recovery strategies could allow you to train at a higher volume to achieve a specific goal, such as gaining muscle mass. From this perspective, consuming protein from various sources at each meal is one of the differentiating factors for achieving success.

Amino Acids and Protein Synthesis

Since the initial observations that skeletal muscle protein turnover increases in response to resistance exercise and that exogenous amino acids increase the rise in the net protein balance of this tissue [3], studies have investigated the nutritional factors that contribute to the optimal enhancement of post-workout anabolism

This line of research has revealed that the most critical factor for improving muscle protein synthesis after training is providing dietary amino acids, with essential amino acids (EAAs) primarily driving this response [4].

A series of seminal studies from Wolfe’s laboratory were the first to suggest that there might be a possible dose-response relationship for amino acids during recovery from resistance exercise in humans [5].

• These parallel studies demonstrated that the lowest EAA intake (6–12 g) was associated with an apparent gradual increase in net muscle protein balance.
• When amino acid intake was higher (i.e., 15 versus 40 g of EAA), there was a similar increase in post-workout anabolism, suggesting a possible ceiling effect.

These seminal studies conducted with amino acids provided the framework for further research into the nutritional regulation of protein synthesis and the amount of protein to build muscle, from another perspective.

Protein post-workout

We are talking about a hypothetical case of an intermediate 86 kg bodybuilder who trains legs and consumes a variable amount of egg protein to improve protein synthesis.

Consistent with previous results using isolated amino acids, even small amounts of protein (i.e., 5 and 10 g) were sufficient to enhance post-exercise mixed muscle protein synthesis [6].

It is important to note that muscle protein synthesis improved further with 20 g of protein, but revealed an apparent plateau, as doubling the ingested protein to 40 g had no additive effect on the post-workout protein synthesis response.

These data were ultimately fitted to an exponential decay relationship over a period of time, which is characteristic of many enzymes in the body regulated by numerous processes, such as those within the mTOR pathway that control mRNA translation and muscle protein synthesis [7].

Here, the amount of protein consumed could produce such an effect or demonstrate certain responses in specific processes.

A unique feature of several studies is that the protein dose response (such as that of whey protein) post-workout occurs within 4 hours, even if the athlete has consumed a large amount of protein at breakfast or lunch, suggesting that regardless of the nutritional context, approximately 20 g (85 kg bodybuilder) to 30 g (bodybuilder weighing over 100 kg) of protein is sufficient to maintain maximal rates of muscle protein synthesis.

Here, the amount of protein to build muscle post-workout is made very clear..

So, are you getting enough protein?

The current reference daily protein intake is 50 g, while the recommended dietary intake suggests that you should consume a modest 0.8 g of protein per day per kg of body weight.

This is not enough to build muscle

In reality, elite athletes consume around 2.5 to 3 g of protein per kg every day. This range is also recommended for beginners during the first 12 weeks, when the body begins to feel sore, breaks down muscle fibers, and creates new structures.

You already know that more fuel equals = growth, but after 12 weeks, this equation adds more variables, reducing the range to 1.2 to 1.6 g/kg of body weight, depending on the athlete’s muscle mass and physical structure.

Calculate your protein intake correctly

Currently, guidelines for calculating protein intake fall into one of two categories: a proportion of how much you eat or how much you weigh,

Both guidelines are inaccurate for reaching an exact value.

The problem is that the figures will be affected by your total calorie intake. For example, 30% protein in a 2,000-calorie diet (600 calories) is very different from 30% protein in a 4,000-calorie diet (1,200 calories), even though the percentages are exactly the same: 150 g per day compared with 300 g per day.

On the other hand, calculating your protein intake for building muscle in relation to your weight might be better, since it remains constant regardless of the number of calories you are consuming.

This system is not error-free either, because if you weigh 135 kg, for example, consuming 2 g of protein per kg would mean eating a whopping 270 g of protein—the equivalent of 10 chicken breasts a day—which is very difficult to manage.

Therefore, the best way to measure how much protein you need to consume daily is based on your lean body mass—that is, everything in your body that is not fat.

Calculating based on BMI gives you a more precise figure than focusing solely on your total weight.

In fact, most research shows few benefits to consuming more than 2.2 g of protein per kg of lean body mass, since only this amount will be used for muscle protein synthesis.

So, how much protein do you need?

As an elite athlete with several years of training under your belt, you theoretically need less protein per day.

• The closer you are to your genetic limit in terms of muscle growth, the slower your gains will be.
• And the slower your growth rate, the less protein you will need to support that growth.

This means that to gain muscle—or simply maintain the muscle you have while losing fat—2.2 to 2.5 g of protein per kg of lean body mass is sufficient.

You can eat more if you want; however, keep in mind that it will not make much difference to the rate at which you gain muscle.

Everything seems linear, but let’s examine real-life situations by breaking down your needs during the bulking phase, when you need to gain muscle mass.

To give you a better overview, we selected three examples of foods that can provide the protein you need daily, without this meaning that you have your own protocol.

Protein from food

There is a reason shopping videos always seem to contain several dozen eggs.

These muscle-building treasures contain branched-chain amino acids and omega-3s, and are notably low in carbohydrates.

Each egg contains about 6 g of protein, so whether alongside your morning coffee or your modest peanut butter sandwich, don’t hesitate to add eggs at the start of your day.

Other foods that should not be missing from your daily diet, on leg days or whenever you have to train very hard, include:

• Greek yogurt, 23 g per container.
• Half a cup of cottage cheese, up to 14 g.
• Swiss cheese, about 8 g per piece.
• 2% milk, up to 8 g per cup.

You certainly have it clear by now; combining these foods with your 24–30 g of protein powder and leanest cuts of meat, along with pasta and bars, can provide what you need without having to calculate certain values.

Everyone is different, and you should always listen to your body when it needs a particular nutrient, especially when your sore muscles prevent you from continuing with your training program.

When analyzing things, honestly, it depends on you… and although reference values are useful, individuality is a factor you cannot overlook when considering the amount of protein for building muscle.

Conclusions

This article clarified several things related to the amount of protein you would need to build muscle.

• Half of the protein absorbed is available for the muscles to use.
• You should consume an average of 20–25 g of protein at each meal, depending on how you distribute your nutrients.
• It is better to prioritize whole foods such as eggs, meat, dairy products, and seeds.
• Post-workout, regardless of how you train, you may require only 20–30 g of protein, depending on your muscle condition.
• A beginner can consume around 2.5 g/kg of body weight per day of protein; this should then be reduced to 70% over a period during the training year.
• A high-performance athlete has special conditions and individual requirements, so these indicators may not be sufficient.

You should always, and I mean always, get the best-quality protein by combining powders, essential amino acids, and even bars, which can come from various sources, even if you are vegetarian or vegan.

In the end, “it all depends on you and your body’s needs”… and, if you have any questions, we invite you to watch the following video prepared by MASmusculo.