Diet for Muscle Gain - How Much Protein Do I Need?

Foods to Include in Your Meal Plan:

Meal Frequency

To maximize muscle mass increases, you need to eat 3 to 4 meals a day with snacks. There is medical evidence showing that the timing of meals affects muscle gain, and four 20g servings of protein a day can be more effective in building muscle than two large intakes of protein. Medical studies show that eating at least a 40g serving of protein before you go to sleep also significantly increases muscle strength.

Most medical studies confirm that there are significant benefits to eating in the 30-45 minutes window after your workout as this will directly impact your muscles' ability to rebuild and repair.  

There are no miracle short cuts to building muscle. It will take at least a month before you'll notice significant results, so see this as a long-term plan. If the changes to your diet do not lead to any increase in muscle mass, you need to consider the following factors:

• Are you doing the right workout?
• Are you eating enough carbs, proteins, and total calories?
• Are you allowing muscles to rest and repair themselves for 48 hours between workouts?

EXAMPLE MEAL PLAN

Build individual preferences into every meal and be realistic about how much preparation time you have during the week. Prepare to shop and to cook in advance. A good stock of frozen meat, carbs and protein shakes should be available to you at all times, and protein rich snacks such as nuts, and seeds so you never skip a meal. Reducing protein and total calorie intake for even one day will impact your muscle-gain program. An example meal plan could look like:

• Breakfast: Oats or muesli with milk, seeds, nuts and a banana with high grain bread toast
• Lunch: Chicken or turkey breast with steamed leafy green vegetables, such as broccoli or kale with brown rice or quinoa
• Snacks: Protein shakes and almond or walnuts
• Dinner: Grilled fish or beef with a large green salad, and dairy dessert of sweet rice or yogurt with fresh fruit

Breakfast can also include high protein flour pancakes or breads made from quinoa, almond or amaranth flour. You can prepare sandwiches with large green salads for lunch when you have less time or opportunities to cook. Although newbies often wonder how much protein they need for each meal, most experts agree that the total amount of protein per day is a better focus. Online, you can find a wide range of recipes available to inspire your new meal plans.

How Much Protein Do I Need to Build Muscle?

As you increase your protein intake to build muscle your experience as a bodybuilder will also affect how much muscle you will build monthly.  An experienced bodybuilder could build 2 to 3 pounds a month while a novice may only build 0.5 lbs.

Although genetics influence protein absorption, studies show there is no benefit to anyone eating more than 2g protein per day per kg of body weight to build muscle. Other studies show that a person weighing 57kg needs 125g-187g of protein a day to build muscle. Age is also a factor in how much protein the body needs to build muscle, and those aged over 50 will need more since they process protein less effectively.

We know the body absorbs types of proteins more easily, and that whey protein is most effective for building lean muscle. With high amino acids levels that support protein synthesis, there are vegan alternatives available for people who don't consume whey. Pea flour, soy protein isolate, and casein isolate all have a high absorption rate.

How Much Protein Do I Need to Maintain Muscle Mass?

Once you have achieved your ideal muscle mass, you will need to maintain it through your diet and workouts. On average a 57kg person will need 125g-187g of protein a day to maintain their size. However, for overweight and obese bodybuilders the recommended daily protein intake is 68g to 85g.  Replacing carbohydrates and fats with protein as part of your daily calorie consumption will lead to more weight loss from workouts.

Conclusion 

It is not straightforward or easy to answer the question, "How much protein do I need?" for building muscle mass. Once you realize that genetics, age, and how much experience you have as a bodybuilder are all factors affecting the answer. Once you have weighed yourself and figured out how much protein you need to eat every day to achieve your target muscle mass increase, you can change your daily diet to move you closer to your goal.

It is important to be realistic as there is no "quick fix" solution and a long term view is necessary if you are to stick to your plan to accomplish your goals. Maintaining your ideal body weight can prove more difficult for some as it requires constant vigilance on your daily protein intake and overall calorie consumption. However, since you already have displayed the discipline needed to stick to a regular workout program, a new meal plan will seem easy in comparison. Once started, meal planning will become second nature.

Avoiding processed foods can be difficult, but the 80-20 rule works well for most people. This rule encourages you to eat healthily 80% of the time while allowing you to enjoy more decadent snacks and unhealthy treats occasionally, but not over 20% of the time. Once you train your body and your digestive system, you'll find you no longer have cravings for processed foods high in sugar and chemical additives, and you'll gravitate to healthy snacks and healthy food choices.