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How Much Protein do You Need in a Day To Build Muscle? Fitness in San Marcos, TX

Published On: August 9th, 2022Categories: Fitness Nutrition

The amount of protein you need every day depends on how much you weigh and what sport you do. For strength and weight training, you will need more than someone who doesn’t do any form of physical activity. According to the National Strength and Conditioning Association (NSCA), 0.36 grams per pound of body weight will cover your bases for most daily activities, including muscle repairs, glucose metabolism, immune function, heart health, and much more. So if we have a person who is 160 pounds, then they should eat 54 grams of protein a day, but that number doubles to 108 grams per day if they are doing heavy lifting or sports like wrestling or MMA, which require speed-strength movements too. If you are bodybuilding or competing in strength sports such as strongman or powerlifting, it is a good idea to get 1.0-1.5 grams of protein per pound of body weight per day.

Importance of Protein

Protein is one of three macronutrients (macros) that make up our food. The other two macros are carbohydrates and fat or calories. Protein is the most abundant macronutrient in the human body. It’s required in the human diet to maintain, repair, and build muscle.

Protein plays a vital role in growth and development, especially in children and adolescents. Due to its essential nutrient, protein is necessary for maintaining good health, muscle function (including physical activity), nervous system function, and metabolism.

Why do We Need It?

A growing body needs protein for growth and development. Protein provides amino acids used by cells to make more proteins and other molecules such as hormones, cell membranes, and enzymes. Amino acids are naturally found in both plants and animals. However, plants are not complete proteins because they don’t contain all of the amino acids. The only plant sources considered complete proteins are soy and quinoa.

Amino acids such as arginine, glycine, and alanine help to reduce stress, depression, and anxiety. They also aid in the repair of muscle tissue, bone growth, and metabolism. Amino acids have been shown to help people with obsessive-compulsive disorder (OCD), bipolar disease, insomnia, and autism. These amino acids are available in animal and plant sources. Still, many believe you will get more than enough in a healthy diet without taking supplements or eating specially prepared foods.

Protein Sources

If you love to eat meat, you’re in luck. Other than choosing the right kind of meat, the more significant issue is how much you eat. The protein in most meats is complete, so there is no need for any other source. For example, a 6-ounce steak contains about 50 grams of protein, and a serving of salmon about 25 grams. Many other sources contain complete proteins like milk, cheese, eggs, and tofu which contains 10–15 grams of protein per 8 ounces. Getting varied sources of animal protein in your diet can be a great way to ensure you are getting all the essential amino acids as well as essential vitamins and minerals.

As we mentioned earlier, plant-based protein is incomplete because it doesn’t contain all the amino acids your body needs to make all its proteins. It will miss some amino like tryptophan, complemented by the amino acid lysine. It is what many plant-based protein powders are made of or contain to help complete the protein. In order to make sure you are getting all the necessary amino acids while eating a plant based diet, make sure and check the labels for your protein sources and ensure you are doing research on the types of amino acids that are found in the different plant based food sources you are consuming.

Summing it All Up

You will need about 0.36 grams per pound of body weight if you’re not doing any physical activity. And that number doubles to 0.72 grams per pound if you are physically active and doing heavy lifting or sports like wrestling or MMA, which require speed strength movements too. If you are bodybuilding or doing strength sports, it is recommended to get 1.0-1.5 grams per pound of body weight per day.

Training in San Marcos, TX

If you have fitness goals that you would like to meet, and are looking for a place in San Marcos, TX to train, check out STR8 Training! We would love to help you achieve your goals.

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