How much protein do you need?

Proteins have important vital functions. In this article, we discuss protein consumption, the appropriate amount, and how to take it, both for proper incorporation into a healthy diet and for greater muscle development.

Protein intake throughout the day

When it comes to building muscle mass, it is well known that protein consumption is fundamental. Years ago, the recommended daily protein intake was between 0.8 and 1.2 grams of protein per kilogram of body weight. However, the International Society of Sports Nutrition (ISSN) recommends increasing that amount if we are looking for an increase in muscle mass. [1]

So the most logical thing is not only to stick to protein consumption before and after training. Ideally, protein should be eaten throughout the day, in 3-4 meals to provide a continuous flow of amino acids.

As an example, the ISSN recommends between 0.25 and 0.4 grams of protein per meal (for a 90 kg person, between 24 and 36 grams of protein per meal).

Proteins before bed

It is also very important to pay attention to nutrition before going to bed, where muscle protein synthesis and metabolic rate can be increased during the night, thanks to an adequate protein intake.

The best protein in this case and the most recommended is casein, as it breaks down slowly, and provides a constant flow of amino acids into the bloodstream throughout the night.

Proteins for a lean and defined body

Losing weight in a defined way, that is, losing fat while gaining muscle mass, is very complicated. You have to fine-tune your training, your cardio, and your diet. But one thing is clear: if you find it hard to lose weight, increase your protein intake. If you are on a hypercaloric diet, you should increase your protein intake (within healthy limits), since from a metabolic point of view, proteins are not metabolized in the same way as fats and carbohydrates. Numerous studies demonstrate this:

In one study, athletes consumed 3.3 grams of protein per kilogram of body weight for 4 weeks on a hypercaloric diet and strength training. Another group consumed only 1.2 grams of protein/kg. At the end of 4 weeks, the higher protein group gained an average of 1 kg of lean mass and lost more fat than the group that consumed less protein [2]

The results suggest that to reduce calories and gain/maintain muscle mass, an average of 2.0-2.4 grams per kilogram of body weight should be consumed. [3]

How can supplementation help you?

With the protein we get from food, any goal could actually be achieved. But for a person who, for example, had to consume 250g of chicken breast in several meals (just an example) due to their height, weight, and needs, it is much easier to get help from protein powder to facilitate one or two of their meals.

In my opinion, it is essential. We must take advantage of the fact that we have high-quality products available on the market that make our lives easier and help us achieve our goals.

Another article that may interest you: Do you know how much protein you need to consume?

Bibliography:

1. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Smith-Ryan, A. E. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
2. Antonio, J., Peacock, C. A., Ellerbroek, A., Fromhoff, B., & Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition, 11(1), 19.
3. Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., & Peacock, C. (2016). The effects of a high protein diet on indices of health and body composition–a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition, 13(1), 3.