What Is Protein and How Does It Boost Your Body Now?
In physical therapy and elite performance training, one of our primary goals is to educate patients and clients on building muscle and strength—areas where protein plays a critical role.
Scientifically, protein refers to molecules made of amino acids that are essential for various body functions, including the growth and repair of muscle, skin, and hair tissue. Your protein needs depend on factors such as body mass, activity level, energy balance, and personal health goals.
How Much Protein Do You Need?
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight to prevent muscle loss and deficiency. For example, a person weighing 100 kilograms (220 pounds) would need:
0.8 grams x 100 kg = 80 grams of protein/day
For individuals who are physically active and aiming to gain muscle mass, the American College of Sports Medicine recommends increasing protein intake to 1.2–1.7 grams per kilogram of body weight daily. Using the same example:
1.2–1.7 grams x 100 kg = 120–170 grams of protein/day
To promote muscle growth, it’s essential to maintain a positive net protein balance—consuming more protein than your body breaks down through daily activity. You can achieve this by:
- Using the above calculations.
- Tracking your daily protein intake.
- Consuming high-quality protein sources.
Adults over age 50 should aim for >1.0 grams of protein per kilogram of body weight, as maintaining muscle mass becomes more challenging with age.
How Much Protein Do You Need?
High-quality proteins contain all essential amino acids and are easily digestible. Both animal-based and plant-based sources provide excellent options.
Animal-Based
- Lean meats, poultry, and fish
- Eggs
- Milk, cheese, and low-fat dairy
- Greek yogurt
Plant-Based
- Legumes, beans, and peas
- Quinoa and whole grains
- Nuts and seeds
- Soy products such as tofu
When Should You Eat Protein to Build Muscle?
Timing your protein intake strategically can optimize muscle growth. During resistance training, the body’s protein synthesis rate increases and remains elevated for up to 48 hours post-workout.
To support recovery and muscle building, prioritize protein intake pre- and post-exercise. Studies indicate that pairing resistance training with adequate post-workout protein:
- Increases fat-free mass.
- Boosts strength (measured via 1-rep max).
- Enhances muscle recovery and hypertrophy.
Failing to meet your protein needs after exercise may limit muscle recovery and reduce progress due to a negative net protein balance.
Calculate Your Protein Needs
If you want to find your personalized protein intake, use this online protein calculator: USDA DRI Calculator.
As always, consult your physician before making significant dietary changes, especially if you have medical conditions or are under nutritional monitoring.
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