Today I will be discussing, how to build muscle with protein! I am sure we all know the standard thought of using protein to help build big strong muscles! This is true, protein is absolutely important for building big strong muscles. But how does this work? That is exactly what I will be discussing in this article!
How Does It Work?
When you ingest and digest protein, it is released into the bloodstream as amino acids. Amino acids are what your body can actually use for its functions. These amino acids are then stored in muscle, tissues, and organs for use sometime soon after. They also circulate in the bloodstream for when they are needed.
With regard to muscle growth, your body creates a stimulus for it (enough volume with stimulating reps, I’ll link an article about that at the bottom of this one). When this muscle growth stimulus happens, your body increases muscle protein synthesis (which requires amino acids from protein) to repair damaged muscle fibers and increase the protein content within the muscle fibers.
When we continue this over time, a couple of things within our muscle fibers (actin and myosin) get bigger. There is then less space within our muscle fibers, which means they need to expand in order to have room for the actin and myosin.
That is how protein actually works to build muscle. I gathered a lot of this information from sources like Chris Beardsley and Dr. Andy Galpin. You can check them out by clicking on their names!
How Much Protein?
Ok, so how much protein do we actually need? Welp… the answer is simple. Start with one gram of protein per pound of bodyweight. Minor adjustments may make sense. Things that factor into deciding on potential adjustments include body fat percentage, your specific goals, and your preferences.
In general, the fewer calories you have available, the more protein you typically want (maybe go up to 1.2 grams of protein per pound of body weight if you’re eating in a calorie deficit). The leaner you are, the more protein you typically want as well. Also, the more activity, the greater the protein demand. Especially for resistance training.
The more of these things that fit you, the more your protein demand goes up. The range is generally between 0.8 and 1.2 grams per pound of bodyweight. That is why I like to use 1 gram per pound as a starting point.
I created a whole IGTV video explaining this on my Instagram. You can check that out @fullaffectfitness on Instagram and scroll down to the IGTV video posted on February 26th!
That’s All Folks!
Did you enjoy this article? Be sure to let me know in the comment section! If you have any questions, leave em in the comment section as well! Take care, everyone!
Here are some other articles that may be beneficial for your knowledge!
Until Next Time,
Please refer to my liability disclaimer to ensure you know who is responsible for the use of this information after reading.