Our body needs a variety of nutrients to remain healthy, but protein is the main nutrient to support muscle mass and function.
Like other nutrients, we need to continuously refuel our bodies with them daily. The amount of protein we need is dependent on body weight, and activity levels. An individual that works out frequently intending to bulk up, may consume more protein than a less active individual.
Here are a few guidelines to consider, for daily protein intake:
Activity Level | Grams of protein per pound |
Active adult | .36 grams of protein per pound |
Endurance athlete | .55-.64 grams of protein per pound |
Strength-training athlete | .64-.91 grams of protein per pound |
Protein is significant for recovery after exercising and training. Protein synthesis is activated while we’re working out, making it an optimal time to consume a considerable amount of protein post-workout. To increase muscle mass, it’s important to add more protein to your meals post-workout, and an emphasis on protein within the first two hours. To increase gains, many athletes tend to have protein before bed.
Protein quality is also significant. Here’s a list of foods to consider:
Eggs
Lean meat
Nuts
What we put into our bodies is just as significant as the workouts for muscle gain. For specific dietary recommendations, please consult a dietician.
Source: (1) NASM: The Second Scoop on Protein: When, What & How Much? (2) Wageningen University & Research: Nutrition Exercise & Sports Course