How Much Protein You Actually Need To Build Muscle

 

When it comes to building muscle, protein is often touted as the most important nutrient. It's true that protein is essential for muscle growth and repair, but the question remains: how much protein do you actually need to build muscle? The answer isn't as straightforward as you might think.

First, it's important to understand the role of protein in muscle growth. When you exercise, you create tiny tears in your muscle fibers. Your body then repairs these tears by building new muscle tissue. Protein is the building block of muscle tissue, so it's essential for this process.

But how much protein do you need to support muscle growth? The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, this is the minimum amount of protein needed to prevent deficiency, not necessarily the amount needed to support muscle growth.

Research suggests that athletes and people looking to build muscle may need more protein than the RDA. The International Society of Sports Nutrition recommends a range of 1.4-2.0 grams of protein per kilogram of body weight per day for athletes. This means that a 150-pound person would need between 95 and 136 grams of protein per day.

However, it's important to note that individual protein needs may vary based on factors such as age, gender, and activity level. A highly active athlete may need more protein than a sedentary individual of the same weight. Older adults may also need more protein to support muscle maintenance and repair.

It's also worth considering the timing of protein consumption. Research suggests that consuming protein within 30 minutes of exercise can help support muscle growth and repair. This is because your muscles are most receptive to protein during this window of time.

So how can you ensure that you're getting enough protein to support muscle growth? First, make sure that you're consuming enough calories overall. If you're not consuming enough calories, your body may not have the energy it needs to build new muscle tissue. Second, focus on consuming protein-rich foods such as meat, poultry, fish, eggs, and dairy. Plant-based protein sources such as beans, lentils, and tofu can also be good options. Finally, consider timing your protein consumption around your workouts to maximize muscle growth and repair.

In conclusion, protein is essential for muscle growth and repair, but there's no one-size-fits-all answer to how much protein you need to build muscle. Factors such as age, gender, activity level, and timing of protein consumption can all impact your individual protein needs. By focusing on consuming enough protein-rich foods and timing your protein consumption around your workouts, you can support muscle growth and achieve your fitness goals.

Low protein? Try eating two eggs a day, says the Gut Health Guru DR MEGAN ROSSI

 There’s one staple that I make sure I never run out of; it’s a nutritional powerhouse, yet it doesn’t get the credit it deserves — step forward the humble egg. I happily eat a couple most days, but a lot of people still treat them with caution.

That’s because eggs had a bit of an image problem for a while — we used to think they raised cholesterol (more on that later), and then they took a further battering when, in 1988, Edwina Currie (as a health minister) said ‘most’ egg production was affected by salmonella. Even though this was incorrect, sales slumped 60 per cent overnight.

But far from being bad for us, eggs pack a nutritional punch above their weight, in a handy, portion-controlled shell.

An egg provides more than 25 per cent of your daily selenium (an antioxidant linked to a reduced risk of cancer); around 20 per cent of your vitamin B12 (which helps counter fatigue); as well as plant compounds such as lutein and zeaxanthin (vital for eye health).

While these nutrients are also found in many vegetables, our bodies absorb them better when they come from an egg — that’s because they’re fat-soluble, meaning they dissolve best in the presence of fat, which is found in yolk, and this enhances absorption.

Eggs are a great source of protein, too.

There is a common misconception that in the UK we have ample protein in our diets — but a lot of older people, in particular, don’t get nearly enough.

A 2020 study of those aged 65 to 89 in the South Yorkshire area found that fewer than 50 per cent were getting the recommended amount of protein a day, i.e. 0.75g per kg of body weight. For an average woman weighing 60kg (9st 6lb) that would mean 45g a day; for an average man weighing 75kg (11st 11lb), it’s 56g. (For context, 100g of cooked chicken breast provides around 30g of protein.)

And the thing is that many people, like me, believe that UK protein guidelines are set too low.

Most international guidelines recommend 1.2g per kg of body weight — and only 15 per cent of those in the South Yorkshire study got anywhere near that kind of intake. Their breakfasts were especially low in protein: a boiled egg is the perfect solution.

One egg has around 6g of protein, meaning a couple a day provide more than a quarter of an average-sized woman’s daily needs.

And the protein in eggs is a complete protein, meaning it contains all the nine essential amino acids needed as building blocks to repair muscles and tissues, as well as to make hormones. The body can’t make these amino acids, they have to come from our diet.

But if you’re over 65, spread your intake throughout the day. Protein needs to be broken down into amino acids and, as you get older, this process slows unless you regularly ‘feed’ it with more protein. It’s a bit like throwing another log on the fire to keep it burning. So if you eat just one protein-rich meal a day, the chances are your body won’t utilise it as effectively.

That’s where eggs come in handy as you can have them as part of a meal or as a snack to boost your intake throughout the day.

Another important nutrient in eggs is choline, a compound some experts fear the UK diet is lacking. In fact, in 2019 the British Medical Journal ran an article asking, ‘Could we be overlooking a potential choline crisis in the UK?’. My view is that we probably are. You might not have heard of it but choline props up a lot of key functions.

In the brain, it helps with memory and mood; it’s also involved in the production of red blood cells (so fights fatigue) and supports liver function.

Women need more choline during pregnancy and breastfeeding (it helps the baby’s brain develop) — worryingly, a lot of women I see in clinic aren’t getting even half of the recommended amounts.

The best sources of choline include, you guessed it, eggs, but fish, chicken and dairy are also valuable sources.

My guess is that this lack of choline isn’t isolated to my clients, but the National Diet and Nutrition Survey, a rolling survey the Government commissions to assess our intake of various nutrients doesn’t include choline.

That means we can’t even estimate how many people may have an insufficient intake: men need 550mg per day, women who aren’t pregnant, 425mg — and an egg provides in the region of 150mg, a helpful amount.

But what about the elephant in the room: eggs and cholesterol?

It’s true eggs are high in cholesterol, and it wasn’t long ago that doctors would advise anyone with raised cholesterol levels to avoid them. But we now know that cholesterol found naturally in foods (‘dietary’ cholesterol) doesn’t tend to raise levels in our blood significantly (unless you have a genetic predisposition to high cholesterol, or familial hypercholesterolaemia).

That’s because your liver produces all the cholesterol you need, and that process shuts down when you eat cholesterol-rich foods.

What does raise our cholesterol is saturated fat and ultra-processed foods — they turn off the receptors in the liver that help dispose of cholesterol, and it builds up in the blood. So steer clear of having your eggs fried and served with steak and chips!

Some studies have shown that people who eat a lot of eggs have an increased risk of heart disease, but these studies also show that people who eat more eggs also tend to eat more red meat. Take red meat out of the equation and the analysis shows the risk tends to disappear.

As for salmonella, this should not be an issue with any egg bearing the lion mark, as these come from chickens that have been vaccinated against the bacteria.

Another misconception about eggs is that they encourage inflammation. This idea derives from the fact they contain a fatty acid called arachidonic acid, linked with inflammation, and the internet is awash with people suggesting that cutting eggs out of your diet could help with arthritis, for example.

However, the science says otherwise — one review of 21 studies, published in the Journal of Food and Agriculture in 2019, found no link between egg consumption and inflammation.

And finally, are free-range eggs worth the extra money?

I would say a big yes, both for the welfare of the chickens that lay them and for the health benefits of the eggs themselves: research shows that free-range eggs have more nutrients.

So happier chickens make more nutritious eggs, it’s a win win!

 

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What Happens to Your Body When You Take Protein Powder Every Day?

 

Protein powder has become increasingly popular in recent years as a supplement for individuals looking to gain muscle, lose weight, or simply improve their overall health. But what actually happens to your body when you take protein powder every day? In this article, we'll explore the potential benefits and drawbacks of incorporating protein powder into your daily routine.

What is Protein Powder?

Protein powder is a dietary supplement that is made by extracting protein from various sources, such as whey, soy, or peas. It comes in many different forms, including powders, bars, and drinks. Protein powder is often marketed as a "superfood" that can help with weight loss, muscle gain, and overall health.

Weight Loss

One of the most commonly touted benefits of protein powder is weight loss. Protein is a macronutrient that is essential for building and repairing muscle tissue. It is also more satiating than carbohydrates or fats, meaning it can help you feel fuller for longer periods of time. This can lead to a reduction in overall calorie intake and potentially result in weight loss.

However, it's important to note that protein powder alone is not a magic weight loss solution. To see significant weight loss results, it's essential to also follow a balanced diet and exercise regularly. Additionally, some protein powders can be high in calories and added sugars, so it's important to choose a high-quality protein powder and read the label carefully.

Muscle Gain

Another common benefit of protein powder is muscle gain. When you exercise, you create small tears in your muscle fibers. Protein is essential for repairing these tears and building new muscle tissue. Consuming protein powder after a workout can help facilitate this process and lead to increased muscle mass over time.

However, it's important to note that protein powder alone will not lead to significant muscle gain. Consistent resistance training and a balanced diet are also essential components of building muscle. Additionally, consuming too much protein can lead to weight gain, so it's important to monitor your overall calorie intake.

Blood Sugar

Consuming protein powder on a regular basis can also help regulate blood sugar levels. Protein is broken down more slowly than carbohydrates, which means it doesn't cause a rapid spike in blood sugar levels like carbohydrates can. This can be especially beneficial for individuals with type 2 diabetes or those looking to manage their blood sugar levels.

Calories

Protein powder can be a convenient way to increase your protein intake without consuming a lot of calories. Depending on the type of protein powder you choose, it can contain anywhere from 20-30 grams of protein per serving with only 100-150 calories. This can be especially helpful for individuals looking to lose weight or maintain a healthy weight while still meeting their protein needs.

However, as previously mentioned, it's important to read the label carefully and choose a high-quality protein powder that is not overly processed or high in added sugars.

Conclusion

Protein powder can be a beneficial supplement for individuals looking to increase their protein intake, lose weight, gain muscle, regulate blood sugar levels, or maintain a healthy weight. However, it's important to remember that protein powder alone is not a magic solution and should be used in conjunction with a balanced diet and regular exercise.

Additionally, it's important to choose a high-quality protein powder that is not overly processed or high in added sugars. By incorporating protein powder into your daily routine in a healthy and balanced way, you can potentially experience the many benefits it has to offer.

 

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Olive Oil Health Benefits

 

Olive oil is a staple ingredient in many cuisines around the world, and for good reason. Not only is it delicious, but it also has a variety of health benefits. From reducing inflammation to improving heart health, the health benefits of olive oil are numerous and well-documented.

 

One of the most significant health benefits of olive oil is its ability to reduce inflammation in the body. Inflammation is a natural response to injury or infection, but when it becomes chronic, it can contribute to a variety of health problems, including heart disease, diabetes, and cancer. Olive oil contains compounds called polyphenols, which have been shown to reduce inflammation in the body. These compounds work by inhibiting the production of inflammatory molecules and enzymes.

Olive oil is also an excellent source of healthy fats, which are essential for overall health. Unlike other types of fats, such as saturated and trans fats, which can increase the risk of heart disease, olive oil is rich in monounsaturated and polyunsaturated fats, which have been shown to improve heart health. These healthy fats can help reduce LDL (bad) cholesterol levels, lower blood pressure, and decrease the risk of heart disease.

In addition to its heart-healthy benefits, olive oil has also been shown to improve brain function. Studies have found that the polyphenols in olive oil can help improve cognitive function and memory, and may even reduce the risk of age-related cognitive decline. Olive oil may also help protect against Alzheimer's disease, as the polyphenols have been shown to reduce the accumulation of beta-amyloid plaques in the brain, which are a hallmark of the disease.

Another benefit of olive oil is its ability to help regulate blood sugar levels. The monounsaturated fats in olive oil can help improve insulin sensitivity, which can help reduce the risk of developing type 2 diabetes. Olive oil may also help lower blood sugar levels in people with diabetes, as it can slow down the absorption of glucose from the bloodstream.

Finally, olive oil is also beneficial for skin health. The polyphenols in olive oil have been shown to have anti-aging properties, as they can help reduce the damage caused by free radicals, which are a major contributor to aging. Olive oil may also help improve skin hydration and elasticity, and may even help reduce the risk of skin cancer.

 

In conclusion, olive oil is not only delicious but also has numerous health benefits. From reducing inflammation to improving heart health and brain function, olive oil is a valuable addition to any healthy diet. So, the next time you reach for the cooking oil, consider using olive oil instead for a healthier and tastier option.