Increasing your protein intake as part of a high-calorie diet can help you gain weight in the form of lean muscle mass. Eating too much protein, however, can cause you to neglect other important nutrients. Knowing how much protein to eat and from which sources will enhance your weight goals.
Significance
Protein is an essential macronutrient that is present in every cell in the human body. Protein consists of amino acids, which are the building blocks of muscles. When paired with a dedicated strength-training routine, a high-protein, high-calorie diet can lead to muscle growth. You can gain weight without protein, but most of this weight will not be lean muscle mass.
Recommendations
The International Society for Sports Nutrition recommends strength-training athletes consume up to 2 g of protein per kg of body weight. For a 180-lb. person, this is about 164 g of protein daily. A 1-oz. serving of chicken contains 9 g of protein. The Institute of Medicine recommends an upper limit of 35 percent of calories to come from protein. Too much protein can tax the kidneys and liver, as well as potentially lead to nutritional deficiencies.
Fats and Carbs
Protein is not the highest calorie macronutrient. Fat contains 9 calories per gram, compared to the 4 calories in carbohydrates and protein. Some proteins, such as ribs, brisket and pork shoulder, are high in saturated fat -- which may add calories but can also raise your risk of developing heart disease. When trying to gain weight, add calories in the form of unsaturated fats such as those found in plant oils and avocados. High-calorie protein sources that also contain unsaturated fats are nuts and fatty fish, such as salmon. Carbohydrates are also essential to weight gain. Carbs provide energy and quality carbohydrates such as fruits, vegetables and whole grains provide vitamins, minerals and phytonutrients that protect your health.
Foods to Choose
When adding protein to your diet for weight gain, look for options that do double duty. Canned beans offer protein along with carbohydrates, fiber and other nutrients. Low-fat dairy provides protein with calcium, vitamin D and potassium. The leanest animal sources of protein include white fish, egg whites and white-meat poultry without the skin. Occasional servings of lean cuts of red meat are okay, but eating more than 18 oz. per week may raise your risk of colon cancer, warns the Harvard School of Public Health.
References
- "Iron Magazine";10 Things You Must Do to Gain Muscle Mass; Anthony Ellis
- "Journal of the International Society of Sports Nutrition;" International Society of Sports Nutrition Position Stand: Protein and Exercise;Bill Campbell et al; September 26, 2007
- American Heart Association: High Protein Diets
- Harvard School of Public Health: Protein
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