Protein, A Key for Muscle Growth

Mission Monday Episode 4

Imagine trying to build a brick wall with a lack of bricks.

No matter how hard the bricklayer works, a brick wall can’t be built with a shortage of bricks

No matter how hard you work during your strength training workouts, you can’t build muscle with a shortage of protein.

Unfortunately, protein consumption is one of the biggest shortcomings people have when engaged in a fitness program.

This is a problem not just for gaining muscle but for several other reasons.

High Protein Intake

A high-protein intake is helpful for several reasons. A higher protein intake:

  • Reduces hunger levels and snack cravings
  • Decreases the risk of developing osteoporosis
  • Helps sustain weight loss
  • And, for older adults, a higher protein diet is connected with maintaining functional abilities, strength, muscle, and recovering quicker from hospitalizations

In summary, a high-protein diet is helpful for maximizing your physique, health, and physical function

How Much Protein Is Enough?

Research shows that a person should eat a daily amount of protein grams that is around their weight (in lbs) x 0.7.

Again, a daily intake of protein grams should be your weight (in lbs) x 0.7. For example:

  • For a 100 lb person x 0.7 = 70 grams of protein per day
  • For a 150 lb person, this is 105 grams per day
  • For a 200 lb person, this is 140 grams per day
  • For a 250 lb person, this is 175 grams per day

How To Get Enough Protein

How can you reach the amount that’s recommended for a person of your weight? Consume a major source of protein at every meal.

Examples of high-protein foods include fish, poultry, red meat, low-fat Greek yogurt, cottage cheese, and tofu.

If looking for a protein supplement, consider whey, casein, egg, or pea protein. These supplements have high levels of most or all amino acids and are largely digestible.

Maximize your results by complementing your strength training program with a sufficient amount of protein intake each day.

Eating enough protein will ensure that you are gaining muscle, strength, managing your weight, and maintaining your physical function.

If you would like to learn more about our method of strength training, read about our methodology. If you are new to The Perfect Workout, try a workout with us and start with a FREE Introductory Session.

  • Anderson, G.H. & Moore, S.E. (2004). Dietary proteins in the regulation of food intake and body weight in humans. The Journal of Nutrition, 134(4), 974S-979S.
  • Graham, J. (2019). Why older adults should eat more protein (and not overdo protein shakes). KHN. Retrieved from https://khn.org/news/why-older-adults-should-eat-more-protein-and-not-overdo-protein-shakes/
  • Phillips, S.M. (2012). Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition, 108, S158-S167.

Protein, A Key for Muscle Growth

Mission Monday Episode 4

Imagine trying to build a brick wall with a lack of bricks.

No matter how hard the bricklayer works, a brick wall can’t be built with a shortage of bricks

No matter how hard you work during your strength training workouts, you can’t build muscle with a shortage of protein.

Unfortunately, protein consumption is one of the biggest shortcomings people have when engaged in a fitness program.

This is a problem not just for gaining muscle but for several other reasons.

High Protein Intake

A high-protein intake is helpful for several reasons. A higher protein intake:

  • Reduces hunger levels and snack cravings
  • Decreases the risk of developing osteoporosis
  • Helps sustain weight loss
  • And, for older adults, a higher protein diet is connected with maintaining functional abilities, strength, muscle, and recovering quicker from hospitalizations

In summary, a high-protein diet is helpful for maximizing your physique, health, and physical function

How Much Protein Is Enough?

Research shows that a person should eat a daily amount of protein grams that is around their weight (in lbs) x 0.7.

Again, a daily intake of protein grams should be your weight (in lbs) x 0.7. For example:

  • For a 100 lb person x 0.7 = 70 grams of protein per day
  • For a 150 lb person, this is 105 grams per day
  • For a 200 lb person, this is 140 grams per day
  • For a 250 lb person, this is 175 grams per day

How To Get Enough Protein

How can you reach the amount that’s recommended for a person of your weight? Consume a major source of protein at every meal.

Examples of high-protein foods include fish, poultry, red meat, low-fat Greek yogurt, cottage cheese, and tofu.

If looking for a protein supplement, consider whey, casein, egg, or pea protein. These supplements have high levels of most or all amino acids and are largely digestible.

Maximize your results by complementing your strength training program with a sufficient amount of protein intake each day.

Eating enough protein will ensure that you are gaining muscle, strength, managing your weight, and maintaining your physical function.

If you would like to learn more about our method of strength training, read about our methodology. If you are new to The Perfect Workout, try a workout with us and start with a FREE Introductory Session.

  • Anderson, G.H. & Moore, S.E. (2004). Dietary proteins in the regulation of food intake and body weight in humans. The Journal of Nutrition, 134(4), 974S-979S.
  • Graham, J. (2019). Why older adults should eat more protein (and not overdo protein shakes). KHN. Retrieved from https://khn.org/news/why-older-adults-should-eat-more-protein-and-not-overdo-protein-shakes/
  • Phillips, S.M. (2012). Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition, 108, S158-S167.

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