Protein Intake for Building Muscle

 PROTEIN INTAKE FOR BUILDING MUSCLE

Issue #33
Happy Thursday!

In this edition, we go into the essentials of protein intake for building muscle. Whether you’re just starting, have been training for a while, or want to improve your health, understanding how much protein you need is key to reaching your goals. We’ll cover everything from how much protein to consume to the best sources and easy tips to fit it into your daily routine. Enjoy this informative read!

QUOTE TO CONSIDER

"Just as a builder needs the right materials to create a strong foundation, your body needs the right protein to build and maintain muscle. Invest in your nutrition, and you'll create something lasting."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

☕️ Protein Coffee: I start my mornings with a quick and easy protein coffee that fuels me for the day. Here’s how I make it:

1. Brew 8 oz of your favorite coffee.

2. Add 1 scoop of mocha protein powder.

3. Blend it with a handheld blender or shake it up in a shaker bottle.

4. Optional: Top with a little whipped cream.

And that’s it! A delicious, protein-packed coffee to kickstart your day. Give it a try!

COACH EMMA
Certified Personal Trainer

☝️ Tracking Tip: For those who don’t want to count all their macros but still want to make sure they’re hitting their protein intake, here’s my tip: focus on counting just the protein in each meal. I aim for at least 30 grams of protein in every meal. It’s simple, easy to remember, and helps me stay on track without feeling overwhelmed.

WORKOUT OF THE WEEK

🏋️ FULL BODY WORKOUT
Only Bench Exercises

This workout provides a full-body routine using only a bench and a pair of dumbbells.

Workout Routine:

1. Bench Press: 3 sets of 10-12 reps

   • Lie on the bench, and press weights up and down.

2. Bulgarian Split Squats: 3 sets of 10-12 reps per leg

   • One foot on the bench, squat down and push back up.

3. Bench Rows: 3 sets of 10-12 reps

   • Lean forward with one knee and hand on the bench, and pull a dumbbell to your hip.

4. Bench Dips: 3 sets of 10-15 reps

   • Hands beside hips on the bench, lower and lift your body using your arms.

5. Incline Bench Press: 3 sets of 10-12 reps

   • Adjust the bench to an incline, and press weights up and down.

6. Bench Hip Thrusts: 3 sets of 12-15 reps

   • Upper back on the bench, feet flat on the ground, thrust hips up.

7. Bench Overhead Tricep Extensions: 3 sets of 10-12 reps

   • Lie on the bench, hold the dumbbell with both hands, extend arms above head, lower and lift weight.

8. Single-Leg Bench Glute Bridges: 3 sets of 12-15 reps per leg

   • One foot on the bench, lift your hips using the heel of the foot on the bench.

9. Bench Plank: 3 sets of 30-60 seconds

   • Forearms on the bench, legs extended behind, hold the plank position.

FUEL YOUR WEEK

🍛 GROUND CHICKEN CHILI WITH RICE
One Pot Recipe

Serves: 4

Ingredients:

• 10 oz. minced ground chicken

• 1/2 cup rice

• 1 medium onion, finely chopped

• 2 cloves garlic, minced

• 1 tbsp. oil

• 1/2 can chopped tomatoes

• 1 red bell pepper, chopped

• 1 cup vegetable broth

• 1/3 cup red kidney beans, drained

• 1/3 cup sweet corn, drained

• 1/3 cup grated cheese (optional)

Spices:

• 1 tsp. dried oregano

• 1 tsp. cumin

• 1 tsp. sweet pepper

• 1/2 tsp. hot pepper

• 1/2 tsp. salt

• 1/3 tsp. ground pepper

Instructions:

1. Heat the oil in a large pan and sauté the onion and garlic for 3-4 minutes. Add the ground chicken and cook for 5-6 minutes, until fully cooked.

2. Add the spices and mix well. Then add the uncooked rice and stir. Add the chopped peppers, beans, corn, canned tomatoes, and broth. Mix everything and bring to a boil. Reduce heat, cover, and simmer for about 20 minutes.

3. If using cheese, stir it in, cover, and heat for another 2 minutes until melted. Serve and enjoy!

Dairy-Free Option: Cheese is optional in this recipe. If you prefer a dairy-free meal, simply skip the cheese or use a vegan alternative.

BEYOND THE BENCH

💪 PROTEIN INTAKE FOR BUILDING MUSCLE
Backed By Evidence

How Much Do You Really Need?

One key part of building muscle is knowing how much protein you need. Below, you’ll learn how much protein you should be consuming, the best sources to get it from, and easy tips to add it to your daily routine. Let’s get started:

Why Is Protein Important for Building Muscle?

Protein is a crucial macronutrient essential for various bodily functions, including muscle building. It's composed of amino acids, which serve as the building blocks for muscle tissue. When you exercise, especially during resistance training, your muscles experience stress and microscopic tears. Protein helps repair these tears and rebuilds muscle fibers, making them stronger and larger over time.

How Much Protein Do You Need?

The amount of protein you need depends on several factors, such as age, gender, weight, activity level, and fitness goals. According to WebMD, adults need at least 0.8 grams of protein per kilogram of body weight daily, which equates to about 0.36 grams per pound. However, those looking to build muscle may require more. Here’s a realistic guideline for most people aiming to build muscle:

1. For Active Adults: For physically active individuals, including those who run, swim, cycle, or engage in other endurance sports, a good starting point is to consume between 1.2 to 1.4 grams of protein per kilogram of body weight daily. For example, if you weigh 150 pounds, you should aim for around 82-95 grams of protein daily. This range helps support muscle recovery and overall performance.

2. For Strength Training: If you engage in weightlifting or other types of strength training, it's advisable to increase your protein intake. Aim for 1.2 to 1.7 grams of protein per kilogram of body weight daily to help your muscles recover and grow stronger. This equates to about 82-116 grams of protein per day for someone weighing 150 pounds.

3. For Older Adults: As people age, maintaining adequate protein intake becomes increasingly important to combat natural muscle loss, known as sarcopenia. Starting in their 30s, individuals gradually lose muscle mass, a process that accelerates with each passing decade. To slow down this muscle loss and maintain bone strength, older adults should aim for the higher end of the recommended protein intake. Many experts suggest that people over the age of 65 should get up to 35% of their daily calories from protein to support muscle maintenance and overall health.

When Should You Consume Protein?

While the total daily protein intake is most important, timing can still play a role in optimizing muscle growth:

• Spread It Out: Aim to distribute your protein intake throughout the day. Including protein at every meal ensures a steady supply of amino acids for muscle repair and growth. For instance, if your goal is 120 grams of protein daily, aim for around 25-30 grams per meal and include protein-rich snacks.

• Post-Workout Protein: Consuming protein shortly after your workout can help kickstart muscle recovery. Aim for a protein-rich snack or meal within two hours post-exercise. Options include a protein shake, a chicken breast, Greek yogurt, or a protein bar.

Where Should Your Protein Come From?

Diverse protein sources ensure you get all the essential amino acids your body needs:

• Animal Sources: These include chicken, turkey, beef, pork, fish, eggs, and dairy products like milk, cheese, and yogurt. Animal proteins are complete proteins, containing all essential amino acids.

• Plant-Based Sources: For vegetarians or vegans, plant proteins like lentils, chickpeas, beans, tofu, tempeh, quinoa, and edamame are excellent options. Combining different plant-based proteins, such as rice and beans, can provide a complete amino acid profile.

• Protein Supplements: If getting enough protein from food is challenging, especially with a busy schedule, protein powders (whey, casein, or plant-based options like pea, soy, or hemp) can be a convenient way to meet your protein needs. However, supplements should complement whole foods, not replace them.

Simple Ways to Increase Your Protein Intake:

• Add Eggs to Breakfast: Start your day with scrambled eggs, an omelet, or a hard-boiled egg.

• Snack on Greek Yogurt: Greek yogurt is higher in protein than regular yogurt. Add nuts or seeds for extra protein and healthy fats.

• Include Protein in Every Meal: Incorporate a serving of chicken, fish, tofu, or beans into your lunch and dinner.

• Use Protein-Rich Ingredients: Include lentils, chickpeas, quinoa, or cottage cheese in your salads and main dishes.

• Consider a Protein Shake: For a quick protein boost, have a protein shake. You can also mix protein powder into your morning coffee or smoothies.

Meeting your protein needs doesn't have to be complicated or expensive. Focus on whole foods, plan your meals, and use supplements if necessary. Consistency is key. Eating enough protein regularly, combined with a solid workout routine, will help you build the muscle you're aiming for.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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