Your body needs a consistent supply of protein to carry out essential tasks that keep you healthy. Proteins are involved in nearly all cellular activities, playing a crucial role in immune regulation, hormone production, growth, and more. They are also the main component of skeletal muscles, making up 80% of the muscle mass. To maintain and grow muscle, a diet rich in protein is vital. Research suggests that consuming more protein than the recommended dietary allowance (RDA) can help build and preserve muscle mass, especially during weight loss.
Eating protein fuels your body with amino acids, the “building blocks” of proteins. When you consume protein-rich foods, your body breaks down the proteins into amino acids, which are then utilized to form new proteins and other vital compounds, such as neurotransmitters. Certain amino acids, like valine, leucine, and isoleucine—known as branched-chain amino acids—are particularly important for muscle maintenance and growth.
Maintaining muscle mass and preventing muscle deterioration relies on a steady intake of amino acids from protein-rich foods. For those looking to build muscle, more protein is necessary than for those merely maintaining muscle mass. Muscle growth, or hypertrophy, happens when the creation of new muscle exceeds muscle breakdown. Conversely, muscle atrophy, or loss, results from a protein deficit, often due to insufficient protein in the diet.
Combining a high-protein diet with resistance training effectively prevents muscle loss and encourages muscle growth. Daily protein intake is crucial to meet your body’s needs. The current RDA for protein is 0.8 grams per kilogram of body weight (0.36 grams per pound). While this may suffice for sedentary individuals to maintain muscle, active people and those aiming to build muscle require more.
Active individuals are advised to consume 1.2 to 2.0 grams per kilogram of protein daily (0.54 to 0.9 grams per pound) to sustain healthy muscle mass, with those focusing on muscle growth requiring even more—up to 2.0 grams per kilogram (0.9 grams per pound). Experts suggest that maximizing muscle growth through increased protein intake and resistance exercise involves consuming 1.6 to 2.2 grams per kilogram (0.72 to 1 gram per pound) of protein daily. Those looking to shed fat while maintaining or increasing muscle mass might need 2.3 to 3.1 grams per kilogram (1 to 1.4 grams per pound).
Adding a source of protein to each meal and snack can help boost your overall protein consumption. While particular protein-rich foods and amino acids aid muscle growth, the total protein intake is what matters most. Animal proteins are complete, containing all nine essential amino acids, whereas many plant-based proteins are incomplete, lacking one or more essential amino acids and generally having lower digestibility. Despite this, it’s possible to build muscle on a plant-based diet by consuming a variety of plant proteins and supplementing appropriately.
Whether you follow a mixed or plant-based diet, numerous protein-rich foods are available. It’s usually recommended to eat a balanced diet including both plant and animal proteins, but a plant-based diet offers health benefits like reduced heart disease and cancer risks. Individuals on vegetarian or vegan diets should include diverse protein sources to meet daily needs.
For those seeking muscle mass, evidence-based strategies recommend consuming 1.6 to 2.2 grams per kilogram (0.72 to 1 gram per pound) of protein per day. Individuals trying to lose weight while maintaining or gaining muscle need 2.3 to 3.1 grams per kilogram (1 to 1.4 grams per pound), as dieting increases the risk of muscle loss. Experts also suggest spacing out protein-rich meals every three hours and consuming about 20 grams of quality protein, like whey, after resistance workouts to optimize muscle growth.
Contrary to past beliefs, high-protein diets are generally safe for most people and can benefit body composition, bone health, and heart health. However, high intakes of specific proteins, such as red and processed meats, may pose health risks. High-protein diets might accelerate kidney function decline in those with kidney disease, though they’re safe for people with healthy kidneys.
Your protein needs will vary based on factors like body weight, age, and activity level, making it essential to tailor your protein intake to fit your personal goals and health objectives. Consulting a registered dietitian can provide guidance on designing a high-protein diet aligned with your needs. Combining a protein-rich diet with regular strength training significantly boosts muscle mass.
Research shows resistance training stimulates muscle protein turnover and synthesis. However, to prevent muscle loss and promote muscle growth after weight lifting, maintaining a positive net protein balance is crucial. Without sufficient protein, resistance training alone won’t help you meet your muscle-building aims. A 2023 study found that older men who combined strength training with a high-protein diet gained more muscle mass and strength than those who consumed less protein.
If you’re new to strength training, start by adding a couple of short sessions each week. Once you gain strength, you can increase both workout duration and intensity. Increasing protein intake will significantly help achieve your body composition goals, particularly when combined with resistance exercise. Tailor your diet to meet your specific protein requirements, taking into account your activity level and body size.
