Protein Needs to Build Muscle and Food Choices

Many people consume protein because of its benefits for building muscle. So, what types of food and how much protein needs for muscle should you meet? Here’s the explanation.

Benefits of protein intake for muscle strength

Protein is a nutrient that plays many important roles in the body. These macronutrients are needed to support the function and regulation of body tissues.

These nutrients are also used by the body to build muscle. As much as 90 percent of the protein content in food will be absorbed by the body to build and repair damaged muscles.

When consuming protein sources, digestive enzymes in the stomach and intestines will break down protein into small parts in the form of amino acids.

These amino acids are then absorbed by the body and used to strengthen muscles.

Well, when you feel your digestive system is getting healthier and your muscles are getting tighter, this is a sign that the protein has been well absorbed by the body’s muscles.

All the muscles of the bodywork when you exercise. However, exercising too hard because you want to build muscle immediately may cause small tears in the muscles.

The harder you use your muscles to move, the wider the muscle tear will be. That is why you feel sore and sore muscles after exercising.

When you experience this condition, intake of foods that contain protein is very important to restore and maintain muscle strength after exercise.

The reason, protein intake can help repair the slightest damage to the muscles. That way, your muscles will grow bigger and stronger.

In fact, according to a number of studies, this process of muscle building and recovery can continue for 24 to 48 hours after exercise.

If it is not balanced with high protein foods, then this process will not be optimal. This is what will make the muscles easily tired and do not develop even though you have exercised.

What is the daily protein requirement for muscles to form optimally?

Based on the Nutrition Adequacy Rate (AKG) in the Minister of Health Regulation No. 28 of 2019 states that the daily protein requirement for adults is 60 grams for women and 65 grams for men.

However, this need also depends on your health and level of daily physical activity.

Protein needs will certainly be greater if you want to build muscle mass which requires greater protein intake.

A study in the Journal of the International Society of Sports Nutrition says the daily protein requirement is about 1.6 to 2.2 grams per kg of lean body mass ( lean body mass ).

For example, if your total weight is 90 kg with 20 percent body fat ( body fat ), it means you have 72 kg of lean body mass.

Next, you just multiply lean body mass by 2.2 grams. The result you need 158 grams of maximum protein requirements per day to build muscle.

What are the food menu choices to build muscle?

To get enough protein intake, aka no less and no more, you can fulfill it by eating muscle-building foods like the following.

1. Chicken eggs: 12.5 grams of protein per 100 grams
2. Skinless chicken breast: 33 grams of protein per 100 grams
3. Low-fat beef: 36 grams of protein per 100 grams
4. Tuna: 23 grams of protein per 100 grams
5. Salmon: 24.2 grams of protein per 100 grams
6. Tofu: 17 grams of protein per 100 grams
7. Cow’s milk: 8 grams of protein per 100 grams
8. Yogurt: 8 grams of protein per 100 grams
9. Protein powder: 80 grams of protein per 100 grams

When should you eat protein-rich foods?

Regulating the portion and timing of protein meals is very important to build muscle. Your body will generally only need about 25 to 35 grams of protein per plate.

With sufficient protein according to daily needs, the body can optimally restore damaged muscle tissue and strengthen it again.

A study in the Journal of Nutrition recommends splitting a high-protein meal over several meals if you’re trying to build muscle.

However, if you immediately eat protein in large quantities, this is somewhat useless. Excess protein intake will be channeled to other parts or excreted through urine.

So, instead of consuming 60 grams of protein three times a day, you can eat 25 to 35 grams of protein 4 or more times a day.

This is useful for keeping the muscle-building process going on without a break. As a result, you can immediately save the muscles of the body from damage and strengthen them.

In addition, also meet the nutritional needs for other sports by eating vegetables, fruits, and whole grains that contain healthy fats, vitamins, and minerals that are good for the body.

By consuming a combination of these various nutrients, you can also maintain an ideal body weight.

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