How Much Protein do I Need to Build Muscle?
Some research studies available attempt to discover how much protein is necessary only to prevent deficiency. But just because a deficiency will likely cause a loss in muscle mass and a decrease in athletic performance, eating just enough protein to thwart an insufficiency will probably not equate to the finest possible performance.
Several monitored research studies have been completed to decide the exact amount of protein required for weightlifters and other athletes to attain nitrogen balance. Nitrogen balance takes place when the amount of protein that enters the body is equal to the amount that exits the body, whether through urine, sweat, or feces. The results of some of these studies have proved that endurance and strength athletes often need more than double the protein of a typical inactive person.
In these studies, protein intakes were evaluated and the resulting nitrogen balances were accounted for. The results stated that endurance athletes need at least 0.54 to 0.64 grams per pound while strength athletes need at least 0.77 to 0.82 grams per pound to reach nitrogen balance.
Many athletes are convinced that even higher amounts of protein consumption beyond the minimum recommended will positively influence performance as well as muscle mass.
Besides protein, getting enough total calories is important as well, since protein requirements are shaped by several aspects including:
1) the sort of training that you participate in, endurance or strength
2) your training history and
3) your full calorie intake. Essentially, the fewer calories you consume, the more protein you must have to stay in equilibrium or to reach positive standing.
Some folks have hypothesized that testosterone and anabolic steroid users would profit from even greater protein intake above the maximum two g/kg that some doctors advise for weightlifters. It’s a probability that some supplements need a protein intake beyond existing suggestions to create observable results. Any drugs or supplements that could influence anabolism may necessitate a greater protein intake.