Protein is a macronutrient that helps build, repair, and preserve muscles. But how much protein do you need to build muscles?
Well, there’s no one-size-fit-all answer to this question.
How much protein one would need to build muscles depends on multiple factors, including age, weight, gender, fitness goal, workout/training intensity, and overall health. In fact, it’s the interplay of these elements that ultimately determines an individual’s optimal protein intake for muscle growth. Let’s see how.
How Much Protein Do You Need?
The leading nutrition authorities in India recommend a protein intake of 0.83 grams per kilogram of body weight daily as the Recommended Dietary Allowance (RDA) for healthy, sedentary individuals or those with low physical activity levels. However, most individuals, especially those engaged in regular exercise or workout, would need more protein for muscle repair, recovery, and growth.
Active individuals aiming to build muscles may be advised to consume 1.6 to 2.2 gram of protein per kilogram of body weight daily. However, that’s again not a one-size-fit-all recommendation. Protein needs can significantly vary among individuals. Hence, experts advise that individuals personalize their protein intake by considering these factors, ideally with guidance from a qualified nutritionist or dietitian, especially when aiming for muscle growth.
Why Is Protein Important For Building Muscles?
Protein is an essential nutrient made up of amino acids, often referred to as the building blocks of life. There are 20 different amino acids that link together in various sequences to form specific proteins, each with a unique function in the body. While the body can synthesize some of these amino acids on its own, others must be obtained from the diet.
The amino acids the body can produce are known as non-essential amino acids, while those that must come from food are called essential amino acids. Your body needs both essential and non-essential amino acids to perform different body functions, including muscle repair and growth.
Like any other tissue, muscles also undergo wear, tear, and breakdown. To support their repair and growth, it’s important to eat a well-balanced diet that includes high-quality protein foods. It is because if you don’t get enough protein, the body may start breaking down muscle to meet its needs, which can lead to a loss of muscle mass over time.
Best Protein-Rich Foods
You can get high-quality protein from non-vegetarian foods such as lean meats, fatty fish like tuna and salmon, and seafood like prawns, crabs, and mussels. Dairy-based foods, such as low-fat yogurt, cottage cheese, and milk, are also excellent sources of high-quality protein. They contain all essential amino acids that can support muscle growth and repair.
Plant-based foods such as legumes, beans, nuts, seeds, and plant-based milks can also be good sources of protein. However, many of these foods don't contain complete proteins, meaning they lack one or more of the essential amino acids the body needs. In this case, combining different plant-based foods can help provide a complete amino acid profile.
Despite this, some individuals may still struggle to meet their protein needs through diet alone. In such cases, using a protein supplement may be helpful, but it’s important to consult a qualified nutrition expert before adding supplements to your routine.
Protein Supplementation
The market today offers a wide variety of milk-based and plant-based protein powders. Choose a product that aligns with your dietary preferences, protein requirement, fitness goals, and specific nutritional needs.
Dairy-Based Protein Supplements
Whey is one of the most widely recognized protein supplements, known for its easy digestibility, rapid absorption, and proven role in supporting muscle recovery and growth. It is typically available in concentrate, isolate, and hydrolysate forms, each varying in composition, processing, and absorption rate.
For example, Nutrabox 100% Whey Protein delivers 24g of protein per 33g serving, while the 100% Raw Whey Isolate offers 27g per 33g serving, indicating a higher protein content per serving in the isolate. This is because Nutrabox Raw Whey Isolate consists of roughly 90% pure whey protein isolate, whereas the 100% Whey Protein contains a blend of whey concentrate and isolate.
Nutrabox Ripped Whey Isolate is another whey-based product that can offer 27g of protein in a 30g serving. Additionally, it features a well-balanced mix of essential and non-essential amino acids, making it a high-quality, fast-absorbing whey isolate.
For individuals who are unable to consume whey, casein protein serves as an excellent alternative to meet their protein needs. Nutrabox 100% Casein is a slow-digesting, sustained-release protein that provides 27g of protein per 35g serving. Its gradual absorption makes it a popular choice among athletes and bodybuilders for supporting muscle repair and growth, especially during periods of rest or overnight recovery.
Plant-Based Protein Supplements
Plant-based protein powders are an excellent option for vegans or individuals who have difficulty digesting lactose or casein. Nutrabox 100% Soy Isolate, Nutrabox 100% Peanut Protein, and Nutrabox Vegan Protein are all high-quality plant-based supplements designed to meet daily protein needs and promote overall health. When paired with a well-balanced diet and regular strength training, these supplements can support muscle recovery and growth.
Whether you opt for a dairy-based supplement or a vegan protein powder, it's important to read the product label carefully and choose a product that aligns with your dietary needs, fitness goals, and ingredient preferences. Look for non-GMO, gluten-free products that offer high protein content per serving, contain minimal additives, and are verified by third-party testing for quality and transparency.
