How much Protein do we need to build Muscles?

There are 3 Macronutrients:

1. Carbohydrates
2. Protein
3. Fat

We need all these macronutrients to build muscle, but protein is the most essential macronutrient that our body needs to build muscle. There are 20 amino acids in protein out of these 20 amino acids 9 amino acids our essential amino acids which our body can not produce by their own, so we have to consume it through foods or supplements. Our body can easily produce non-essential amino acids so there is no need for them to be taken separately.

Out of these 9 amino acids, 3 amino acids are BRANCHED CHAIN AMINO ACIDS (Leucine, Isoleucine, Valine) These 3 amino acids are responsible for better muscle protein synthesis.

Factors Affecting Protein intake

This is a question that everybody wants to know because everybody has their own perspective for protein intake. Some people say 3 gms per kg of bodyweight is good, some say 3.4- 4 gms per kg is enough. So there are a lot of talks on this topic.

Well the amount of protein needs depends upon different factors.

• Body Weight
• Activity level
• Needs

Body Weight: Amount of protein intake depends on everybody's body weight. Protein Requirement is different for every individual. For example: A 90 kg guys protein requirement would be different than an 80 kg individual, given that their activity levels and needs are same.

Activity Level: Amount of Protein intake also depends on activity level. An Active person would need more protein than low activity compared person.

Needs: This is the important factor in deciding the protein requirement. A person who goes to the gym daily and pushes heavyweights would need more protein than a non-gym goer individual

At Kent University researchers tested 3 different groups of people:

1. On a low protein diet which was 0.9 grams of protein per kg of body weight.
2. Another group eating 1.4 grams of protein per kg of body weight.
3. A group eating 2.4 grams of protein per kg of body weight.

Both sedentary and strength training groups were involved. The results showed that 1.4 grams resulted in protein synthesis while there were no changes in the low protein group and, finally, the group that ingested 2.4 grams of protein did not see any more increased protein synthesis than the 1.4 grams of protein group.

HOW MUCH PROTEIN DO YOU NEED?

1. If you are a normal person living and have a sedentary lifestyle that your body does not need more than 1 gram per kg of your bodyweight

2. If you are an athlete (Runner, Footballer, etc,) then your body needs not more than 1.4 grams of protein per kg of your body weight.

3. Now if you are a gym goer who pushes heavyweights and does intense workout sessions 5 times a week, then your body needs 1.8 -  2.2 gms of protein per kg of bodyweight the most.

So, we hope that it is clear that you don't need crazy 300 gms - 400gms of protein to build muscle.