"How much protein do I need for muscle growth?"
Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. Your body uses protein to make enzymes, hormones, and other bodily chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Muscles grow by repairing small micro-tears that occur on a cellular level during exercise, making exercise a key component of muscle growth. Resistance training is generally considered the best type of exercise to promote muscle growth. When the muscle experiences small micro-tears, blood flow to the area increases, bringing with it the necessary components for repair through protein synthesis. In this specific case, the repaired muscle is then stronger and larger than it was before. To build a pound of muscle, 10 and 14 additional grams of protein per day is needed.
Here are some examples of protein intake levels for different populations.
Its not necessary to consume more than 0.9 grams of protein per lb of body weight. Too much protein can be hard on your kidneys and your liver. I try to space out my protien intake throughout the day, in smaller amounts of 15-25 grams of protien at a time.
Signs your protein intake is too low.
Fatigue, slow recovery from injuries, weakness when lifting weights or doing other strenuous activity.
Lindsay Nagle is a Lake Tahoe-based USA Weightlifting Sports Performance Coach, NASM Certified Personal Trainer, CrossFit Level 1 trainer, Eat To Perform Coach, Qualified TRX Level 1 Trainer, and founder of Fitness Journey Personal Training.