Protein is an essential nutrient needed in the body for the growth, maintenance and repair of muscle and body tissue. Bodybuilders and fitness enthusiasts striving for increased muscle mass need to take in adequate amounts of protein for maximum gains. A well-balanced diet plan consisting of protein, complex carbs and healthy fats combined with a muscle-building training routine will increase lean muscle mass in the body.
RDA
According to Canadian Living.com, the Recommended Daily Allowance, or RDA, of protein is 0.8 g per kg of body weight. This amount increases for pregnant women, women lactating and during growth periods. However, many nutritionists as well as competitive athletes, including bodybuilders, argue that this intake is too low for people who aren't sedentary as well. In particular, protein needs should increase for people who are active, have insulin sensitivities or who are trying to lose weight. In such cases, the RDA for protein should range from as little as 0.8 g on up to as much as 1.2 to 1.8 g of protein per kg of body weight.
Post-Workout
Athletes or avid exercisers require a higher protein intake for the growth and repair of muscles. During physical activity, particularly high-intensity training, muscle fibers are broken down. The recovery process allows for the repair of fibers, which then increases the size and strength of muscles with continued training. Protein aids in increasing muscle mass following exercise by repairing muscle and tissues. This also decreases the risk of soreness and fatigue post-workout, which enables you to work out out again within a day or two.
Athletic Needs
Inadequate intake of dietary protein can lead to muscle wasting and loss of muscle mass since the body will start to draw upon stores in muscles. According to Bodybuilding.com, a review paper by researcher Dr. Peter Lemon explained that strength-training athletes should intake approximately 1.7 to 1.8 g of protein per kg of body weight daily. The idea of increased protein intake for muscle builders is further supported by Dr. Susan M. Kleiner, author of the book "Power Eating," who states that protein intake should be as high as 1.6 to 2.2 g per kg of body mass.
Too Much Protein
The varied guidelines and disparity between protein recommendations are due in large part to the negative consequences associated with excessive protein intake. In particular, dieters consuming large amounts of protein are at risk of health conditions such as kidney and heart disease. According to Bodybuilding.com, these claims may be oversimplified as many study participants have preexisting conditions such as kidney disease, making them more susceptible to increased stress on the organs due to an unbalanced diet. Constipation is another negative consequence of high-protein diets as a result of lack of fiber in the diet. Yet this may be avoided by adding complex carbs into the diet such as fruits, veggies and whole grains.
References
- Canadian Living: How Much Protein Do We Need?
- Bodybuilding.com: How Much Protein?
- Complete Idiot's Guide to Total Nutrition, Fourth Edition; Joy Bauer, M.S., R.D., C.D.N.; 2005
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