According to a common misconception, it is believed that you can increase muscle mass by eating a lot of protein. Therefore, in order to build muscle, people eat a lot of protein-rich foods and also take protein in the form of protein powder or something similar. However, muscles are not able to take in protein indefinitely and there are limits to the amount of protein in the muscles.
To increase muscle mass, in addition to exercise, you should consume 0.4 g of protein per kg of body weight at one meal for four meals per day to reach about 1.6 g per kg of body weight per day.
If the maximum allowed daily amount of protein of 2 g per kilogram of body weight per day is divided among four meals, then no more than 0.5 g of protein per kilogram of body weight can be consumed per meal.
Example: A 70 kg person would need 112 g of protein per day or 28 grams per meal divided into four meals to increase muscle mass. The maximum protein intake is 140 grams per day, or 35 grams of protein per meal.
What happens if you consume too much protein?
When you consume too much protein, the absorbed amino acids enter the liver and are not used to make body proteins. Some of the excess protein is converted into fat deposits and some of the compounds formed are toxic to the body. These are converted into safe substances and excreted with urine. This whole process puts a strain on both the liver and kidneys.
2 g of protein per kg of body weight per day is the amount that is considered to be the safest for healthy adults when consumed over a long period of time.
How can I get the right amount of protein from staple foods without exceeding the recommended daily allowance or using protein powder?
While there are many different protein-based supplements available, getting nutrients from food is always a better option than taking supplements. In addition to protein, food also contains important vitamins and minerals in a form that is easily absorbed by our bodies. With supplements, it is much easier to exceed the maximum amount. Supplements are also not regulated as strictly as food, so you can’t always be sure that supplements are safe.
The role of protein for athletes
As you know, athletes are advised to take plenty of protein – this is essential for effective muscle tissue repair and growth. When practicing power sports, the amount of protein in the diet should reach 1.5 grams for each kilogram of body weight. If a large body mass is important, this indicator reaches two grams.
Since it is very difficult to fill this need with a single diet, you will need special sports nutrition – protein (a mixture that is a source of amino acids), or BCAA and other amino acid complexes. It should be taken into account that not all proteins are perceived by the body in the same way. For example, beef protein is quickly digested, but only 70% of its useful substances are assimilated. Whey protein also has a fast digestibility, and the body perceives it almost completely – 90% of the incoming amount. But egg white is digested slowly, but its rich amino acid composition and high digestibility make it a very valuable product. In addition, it is suitable for athletes adhering to a vegetarian dietary system.
