Protein Needed To Build Muscle:Protein Intake To Build Muscle

Why Is Protein Needed To Build Muscle? Protein Intake To Build Muscle

Why Is Protein Needed To Build Muscle?

I'm pretty sure that almost everybody that has ever, or has recently decided that they want to build muscle and get in shape, knows that to build muscle, protein is needed to build muscle, and plenty of it. But do you know why protein is required? If you understand why it is needed, you may have better success in building muscle and getting the body you want.

Basically your muscles are made up of roughly 70% water and 30% protein. The part of the muscle that is made up of protein are bundles of small tubes of protein, that together make up the muscle. Think of them like a bundle of fibre optics. When you work out, some of these small tubes are torn and become damage, therefore needing to be repaired. As they are made up of protein, the body uses the protein you get from your food as a building block to repair and grow new and bigger muscle.

When it is repairing these damaged fibres, the body grows them bigger and stronger than they were before, so that they are better equipped to deal with the strains placed upon them, and less likely to become damaged in the future.

Unfortunately for anyone that wants to build big muscles, the body is very inefficient at storing protein and requires a steady supply to be able to able to repair and regrow these fibres effectively.

How Much Protein Needed To Build Muscle?

The recommended daily allowance for a male adult is between 58 and 65 grams per day. But if you want to really build muscle this isn't enough, nowhere near it. These recommended daily amounts are based on people in general, not people that are regularly working out and trying to build muscle.

It is difficult to give you an exact amount of protein that you will need, as everybody is different, but there is a general rule of thumb.

Take your **LEAN** weight in kilograms (kg) and multiply it by 2.75

First thing to need to do is workout your lean weight. To do this use this body fat percentage calculator to workout your weight in fat as a percentage, then remove that from your overall weight.

So lets say you weight 170 pounds and have a body fat percentage of 15%. Your weight in body fat will be 25.5 pounds (170/100 * 15). So your lean body weight will be 144.5 (170-25.5)

To get your lean weight in kgs, simply divide by 2.2. So in the above example the lean body weight would be 65.68 kg (144.5/2.2)

Finally (I know that's quite a lot of calculations!) multiply you lean body weight in kg by 2.75

So for the above example it would be 65.68 x 2.75 = 180.62 grams of protein.

For this person that weighs 170 pounds and has a 15% body fat, they need to be getting 180 grams of protein per day, if they want to build big muscle.

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This is just a basic look at the protein needed to build muscle, but will give you a good starting point

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