How Much Protein to Build Muscle?
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Written By R. Dey
Embark on muscle mastery, where strength and fitness are trusted companions. Today, dive into the intricate web of muscle development. Picture here protein as the master architect, your body a canvas for sculpting. Let the symphony of carbs and healthy fats create your fitness masterpiece with an enigmatic calorie surplus brushstroke. Dive deep into the discussion, and it will become clear how much protein, carbs, and fat are required to build muscle.
CONTENT OVERVIEW
Calorie Needs for Muscle
Fat needs for Muscle gain
Protein Requirement for Muscle Gain
Carbs need for Muscle gain
Macro Ratio
How Many Gram of Protein Carbs and Fat Per Day
Best Macro Ratio for Muscle Gain
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Calorie Needs for Muscle
In the quest for muscle gain, the calorie game takes the lead. The calories you require are a unique blend, influenced by your age, gender, weight, height, and activity level. As a general guideline, it's recommended to surpass your maintenance calories by 250 to 500 calories per day.
However, as noted by Dr. Melina Jampolis of CNN, a word of caution prevails. Your body's muscle-building capacity isn't boundless. In fact, it's capped at approximately half a pound of muscle gain per week. Exceeding this caloric surplus may result in not just muscle but also unwanted fat gain.
Here's an interesting statistic: it takes an estimated surplus of 2,500 to 2,800 calories to gain a single pound of lean mass. Individual factors such as your training intensity, initial body composition, genetic predisposition, and overall dietary choices all play their part in the equation.
To build muscles, eat more than you burn (calorie surplus).
Aim for an extra 250 to 500 calories daily.
But don't go way over, or you'll add unwanted fat.
Simple Muscle-Building Formula:
For building muscle-
Protein: 1.6 to 2.2 grams per kilogram of your body weight.
Fats: 20% to 30% of daily calories.
Carbs: 45% to 65% of daily calories.
How Much Fats Do You Need
Do not always think about fat loss or having 0 fat. Fats are your muscle helpers.
They make muscles grow and help in muscle building, create hormones, and grab vitamins.
Aim for 20% to 30% of your daily calories from fats.
Fats are important for muscle growth, hormone production, and vitamin absorption. This helps your body have the resources for strong muscles.
FAT NEEDS BY AGE AND GENDER
No strict age or gender rule, but experts suggest 20% to 30% of daily calories from fats.
How Much Protein Do I Need
Proteins are the muscle rockstars.
They fix and build your muscles.
Aim for 1.6 to 2.2 grams of protein for every kilogram of your body weight daily.
Protein is crucial for muscle repair and growth. This sets the stage for steady muscle development. You may also use a protein intake calculator.
PROTEIN NEEDS BY AGE AND GENDER
For guys:
Not very active? 1.2 to 1.5 grams of protein per kilogram of your weight.
Regular exercise? 1.5 to 1.8 grams.
Serious workouts, like bodybuilding? 1.8 to 2.2 grams.
For ladies:
You are not very active? then 1.2 to 1.4 grams of protein per kilogram.
Regular exercise? 1.4 to 1.7 grams.
Intense activity? 1.7 to 2.0 grams.
How Much Carbohydrates Do You Need
Carbs are your workout buddies.
They give you the energy to crush your training.
Try to get 45% to 65% of your daily calories from carbs.
Carbs give you the energy for workouts. This range makes sure you have the energy for intense workouts and muscle growth.
CARBS REQUIREMENTS BY AGE AND GENDER
No age or gender rule, but generally, aim for 45% to 65% of daily calories from carbs.
Macro Ratio
Macro ratio, in super basic terms, is akin to the ideal mix of foods for your body. It's all about keeping a balance between three key things: carbs (like your energy booster), proteins (for strong muscles), and fats (for essential body functions). Think of it like preparing your beloved meal – you require precisely the right components to make it delightful. Everyone's macro ratio slightly differs, depending on their nutritional goals, much like a distinctive recipe. Uncovering yours aids in maintaining health and feeling your finest, somewhat similar to perfecting your beloved dish just the way you adore it, akin to how every person possesses their favored meal.
When it comes to gaining muscle, let's keep it simple. Think of your food as fuel for your muscles. You've got three main types: protein, carbs, and fats. They're like the superheroes of your muscle-building adventure. Here's the easy version:
PROTEIN POWER
Protein is like the builder for your muscles. When you work out, your muscles get little tears, and protein rushes in to fix and make them even stronger. Here's what you need to know:
Protein Ratio
About 25-30% of your daily calories should come from protein.
Why It Matters
Protein has the stuff your muscles crave to grow and heal. It's the muscle superhero.
Sources
Foods like chicken, turkey, fish, eggs, dairy, beans, and tofu are packed with protein. If you can't get enough, protein shakes or supplements can help.
CARB ENERGY
Carbs are your workout buddies. They give you the energy to rock those intense training sessions. Don't be scared of carbs; they're your pals on the muscle-building path:
Carb Ratio
Aim for roughly 45-55% of your daily calories from carbs.
Why It Matters
Carbs fuel your workouts and stop your body from using protein for energy. That means more protein for muscle growth and repair.
Sources
Go for complex carbs like whole grains, fruits, veggies, and legumes. They keep your energy steady and boost your fitness, ensuring your proper nutrition. Don't mess with your blood sugar.
HEALTHY FATS
Fat Ratio
Keep fats to about 15-20% of your daily calorie intake.
Why It Matters
Fats help make hormones, including those your muscles need to grow. They're also buddies with vitamins like A, D, E, and K.
Sources
Choose good fats from things like avocados, nuts, seeds, olive oil, and fatty fish (like salmon). Say no to trans fats and limit the saturated ones.
CALCULATING YOUR MIX
Here's the easy math. Say your daily goal is 2,500 calories for muscle mass gain. Let's find your perfect mix:
Protein
Shoot for 25-30% of your calories from protein. Right in the middle at 27.5%, that's 687.5 calories from protein (2,500 x 0.275).
Carbs
Assign 45-55% of your calories to carbs. At 50%, that's 1,250 calories from carbs (2,500 x 0.5).
Fats
Keep fats at 15-20% of your calories. In the middle at 17.5%, that's 437.5 total calories from fats (2,500 x 0.175).
Now, let's turn those calories into grams:
How Many Gram of Protein Carbs and Fat Per Day
Protein: Every gram of protein gives you about 4 calories. So, divide 687.5 by 4, and you've got around 172 grams of protein each day.
Carbs: Carbs also give you about 4 calories per gram. So, divide 1,250 by 4, and you'll need about 313 grams of carbs daily.
Fats: Fats are denser, with about 9 calories per gram. Divide 437.5 by 9, and you're looking at roughly 49 grams of fat per day.
Voilà! For a daily goal of 2,500 calories, aim for about 172 grams of protein, 313 grams of carbs, and 49 grams of fat. That's your magic mix for muscle gain.
CREDIT -
The smart folks in the world of sports nutrition, like the American Dietetic Association and the American College of Sports Medicine, back up this macro mix. They've done their homework and published it in "Medicine and Science in Sports and Exercise" (2009) and "Journal of Sports Sciences" (2011). These studies are like the muscle-building rulebook.
Best Macro Ratio for Muscle Gain
Your best macro mix isn't set in stone. It can change based on your body, how active you are, and what you're aiming for. But as a starting point, this 27.5% protein, 50% carbs, and 17.5% fats mix gives you a strong foundation for your muscle journey.
Salute to my fighters;
R. Dey.
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