How much protein should I consume to gain and maintain muscle mass?

THE proteins They are a necessary nutrient for the best functioning of the human body and are essential for increase muscle mass, Among other functions. But, How much should I consume?

“Proteins do most of the work in cells and are necessary for the structure, function and regulation of tissues and organs,” they explain in MedlinePlusthe United States National Library of Medicine.

And they point out that they are composed of hundreds or thousands of smaller units called amino acids, which are linked together in long chains. Therefore, “the sequence determines each protein’s unique three-dimensional structure and its specific function.”

Loss of muscle mass is synonymous with weaknessreduces the quality of life and youth of the person, accelerates aging and promotes weight gain because muscle is the most metabolically active tissue, summarizes the site Knowing how to live.​

In this sense, the importance of a Correct nutrition and incorporate protein into your diet.

How much protein do I need to gain muscle mass?

“Depending on lifestyle, needs may vary towards a greater amount of protein, but Supervision with professionals is always recommended after a study, or an adequate calculation, to those daily needs”, he explains Davide Navarrophysical trainer and member of Tecnigen Sport.

“These needs can concern daily balance or the achievement of sporting goals”, adds the famous coach in an interview with the portal. Men’s health.

And he also underlines it What works for some doesn’t mean it works for others..

Every case and every body is different. In short: More is not better, the correct amount for each case is optimal.

However, people who exercise regularly need a More protein to maintain muscle mass.

Experts say that muscle mass grows over time when resistance exercise (weight lifting, body weight exercises, etc.) is combined with nutrient intake.

As a guide, the American College of Sports Medicine states that a regular runner or cyclist should elevate to a range between 1.2 and 1.7 grams of protein for every gram of body weight.

This means that someone who weighs 75 kilograms and regularly cycle or run, you should eat between 75 and 128 grams of protein per day to increase muscle mass without the need for training supplements.

What foods contain protein to strengthen muscle mass

The World Health Organization (WHO) estimates the quantities that go in the same direction:

In this sense, it refers to the fact that an ordinary person should consume approximately 0.8 grams of protein per kilogram of body weight.

However, he shares the American College’s point of view, if the intention is to generate more muscle mass, the Your daily protein intake could be 1.6 grams.

According to the expert, 1 gram of protein contains 4 kcal, that is, 56 g of protein contains 224 Kcal.

With the aim of reaching these quantities, there are foods with more and less proteinbut people will look for those options as appropriate.

Below are some examples of protein per 100 g of product:

• Rice 7 gr

• Whole milk 3.3 gr

• Camembert cheese 20 gr

• Chicken breast 22.5 gr

• Fresh tuna 21.5 gr

• Egg yolk 16.3 gr

• Brussels sprouts 4.2 gr

• Lentils 25 gr

• Avocado 2 gr

• Watermelon 0.7 gr

• Pine nuts 29.5 gr

• Almonds 16gr

If you get this amount of protein per 100 grams, it becomes clear why smoothies are a great option to satisfy the particular needs of each person without ingesting too many calories.