Will Eating More Protein Help You Build Muscle Faster? It's the most commonly asked question and the internet has been inundated with the wrong information. The question "how much protein you need to build muscle" has been answered in the most misguiding way because there has been a lot of misconception regarding this topic.
If you want to build muscle or gain on muscle size and have been consuming a lot of protein to achieve that goal then this post is for you. Keep scrolling through to know how much protein do you really need to build muscle.
"They" say that you should eat 1 gram of protein per pound of body weight, and some even preach to have around (1 - 1.5) gram per pound of bodyweight. That can come up to 300 grams of protein per day. That's way too much Protein!
Seems like everyone at the gym is doing it: filling up on protein to bulk up those biceps. But it's a misconception.
In my younger years, I myself had fallen for this- I used to have a lot of protein per day, thinking it would directly add up to my muscle mass, so that's what I did. I had been consuming around 300 grams of protein everyday but it did nothing to my avail.
Now I think about the money and the time I squandered into my high protein intake and what a fool I was! thinking that have lots of protein would actually sky rocket my muscle growth.
Eating extra protein actually doesn't do much toward
boosting your muscle mass and strength.
In fact, medical research shows that
consuming too much protein -- more than 30% of your total daily caloric intake -- could actually harm your body, says protein expert
Gail Butterfield, PhD, RD, director of Nutrition Studies
at the Palo Alto Veterans' Administration Medical Center and nutrition lecturer
at Stanford University.
A diet containing excess protein can have the following adverse effects:
- Adding more protein but not more calories or exercise to your diet won't help you build more muscle mass, but it may put your other bodily systems under stress.
- Eating more protein and increasing total caloric intake while maintaining the same exercise level will build an equal amount of additional fat and muscle mass, according to a study published in 1992 in the Journal of the American Geriatrics Society.
- Consuming too much protein can have effects on your sleep. You will find your sleeping isn't quite right. Because protein has a lot of Phosphorous, Phosphorous is a stimulant. If you consume too much protein around your bed time then you will have some disturbance in your sleep.
- Too much protein can actually spike a hormone called Insulin. Especially lean protein. If you consume too much lean protein then you will have an insulin spike and that spiked insulin will not allow nutrients to get into your muscle cells, hence fat storage. So too much protein can in turn make you fat.
Too Much Protein
So think twice when you consider sacrificing the carbohydrates for a protein-dominant diet. Drastically cutting carbohydrates from your diet may force your body to fight back. That's because a diet in which protein makes up more than 30% of your caloric intake causes a buildup of toxic ketones.
So-called ketogenic diets can thrust your kidneys into overdrive in order to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily.
That water loss often shows up on
the scale as weight loss. But along with losing water, you lose muscle mass and
bone calcium.
The dehydration also
strains your kidneys and puts stress on your heart.
And dehydration from
a ketogenic diet can make you feel weak
and dizzy, give you bad breath,
or lead to other problems.
How Much Protein Do I Need?
The amount of protein you require
depends on your weight and your daily caloric intake. Most People consume
more than enough protein in their daily diets. A few specific groups of people
are at risk for being protein-deficient, including elderly women and people
with illnesses or eating disorders. A protein deficiency is defined as eating 50% to 75% of
the recommended amount of daily protein.
Can you digest too much Protein?
If you're younger you can tolerate more protein, if you're older you can't.
The liver actually is the organ that helps break down protein, so If you have a bad liver; a fatty liver because you have a gut, you're not going to digest a lot of protein.
Digestion of protein also depends on the strength of your digestive acids.
Most people have low acids in their stomach and then they have heartburn so if they would have apple cider vinegar they could start to increase the acid and digest more protein.
People that get gas when they consume protein, what that means is that they don't have enough stomach acids. So the lower the acid, the less you can digest protein okay
THE BOTTOM LINE
People are Doing way too much protein and I don't think that you need this much protein.
Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer.
The answer to your question on how much protein should I eat to gain muscle is, you should be consuming about (0.6-0.8) grams of protein per pound of bodyweight per day and that would be enough. Even if your goal is to build muscle mass then hitting these numbers will do you just fine, if you are little scared then you can obviously go on to the higher side, i.e. 0.8 grams per pound of bodyweight.
Remember it's not just protein that helps you build muscle mass, there are several other vitamins & nutrients which help you with that muscle building process either directly or indirectly.
If you want to know more about what are the key nutrients that builds Muscle Mass then check this post out 👉 Gain Muscles Mass fast and Naturally (This stimulates muscle growth) | Muscle growth Foods
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