Protein is renowned in the health and fitness world as the wonder macronutrient. We tend to focus on protein for weight loss and building lean muscle mass. Protein is an essential nutrient for keeping our bodies running smoothly. But, how much do we need to eat if our goal is to build muscle?
How much protein do you need to build muscle?
During a workout, muscle fibres are damaged. The amino acids that are made available by the digestion of dietary protein are used to repair the damaged tissue. This is how the body is able to increase muscle mass and strength.
The standard recommended daily intake for protein is 0.8g per kilogram of body weight. If your goal is to build muscle, though, you could use quite a bit more. A scientific study published in the journal Nutrients in 2018 recommends a protein intake of between 1.6 – 2.2 g per kilogram of body weight. If you weigh 80kg, your protein requirement to increase your muscle mass would be between 128g to 176g per day. A significant amount more than the 64g of protein per day recommended for the average person.
The same study recommends spreading your protein intake over the course of the day. Eating regularly spaced meals and snacks every three hours is most beneficial.
The research article Carbohydrates for Training and Competition reminds us that building muscle is not just about the protein. Yes, we wouldn’t be able to do it without protein, but the muscles need fuels to be able to work. That is why you also need to focus on your carbohydrate intake.
Carbs provide the muscles with energy in the form of glucose. If you don’t have enough glucose in your blood or stored as glycogen, your muscles will not be able to perform enough exercise to make them stronger.
8 Protein foods to help you build muscle
#1 Cottage cheese
A quick and easy source of protein that can be added to almost any meal or snack. Enjoy it for breakfast on top of grilled vegetables, spread it on whole wheat biscuits for a convenient snack, add it to a salad for lunch, or use it to make a creamy (low-fat) sauce for your dinner. Cottage cheese contains 11g of protein per 100g.
#2 Greek yoghurt
Check out our refreshing smoothie recipes that use Greek yoghurt as a source of protein. It contains 10g of protein per 100g. Being a dairy product it is also a good source of calcium which is important for bone health.
#3 Oats
You may think of oats as a carbohydrate food. It is a good quality low GI carb that is a rich source of soluble fibre which helps to slow down the release of sugar into the blood. Oats is also a source of protein, containing about 13g of protein per 100g. It is a great way to start your day!
#4 Quinoa
Quinoa is a grain. It is primarily a source of good quality, low GI carbohydrates. It contains a significant amount of fibre and 4.4g of protein per 100g. You can use it in place of rice, add it to a salad, or replace your oats with it in the morning.
#5 Peanut butter
A good old peanut butter sandwich may seem like something you pack in your child’s lunchbox. The truth is, it is a convenient source of protein that can be included in your smoothies, breakfast bowls or enjoyed spread on crackers when you are feeling a bit peckish. It is a source of healthy fats and contains 25g of protein per 100g.
#6 Salmon
This oily fish is a tasty addition to your meals. The omega-3 fatty acids it contains have anti-inflammatory properties. The protein content is 20g per 100g. Eat it raw or grill it to enjoy for lunch or dinner.
#7 Turkey
Turkey is not reserved for Christmas lunch. You can be creative with this low-fat, versatile source of protein. Try making turkey rissoles or use turkey mince to make burger patties or spaghetti bolognaise. Turkey contains a whopping 29g of protein per 100g.
#8 Eggs
The humble egg can be used in any meal: breakfast, lunch, dinner or as a protein snack. It is such a versatile source of protein. You can add it to almost anything: your salad, poke bowl, fried rice or even a whole wheat sandwich. A large egg will give you 6g of protein.
Protein is an important part of a balanced diet
To build muscle you need to eat more protein than the minimum recommendation. But it should not be your only focus. Incorporate it in a variety of ways in your balanced meals throughout the day.