This involves stealing amino acids that are stored in your body in your blood and muscle tissue which can lead to muscle loss over time. Amino acids are also used for muscle protein synthesis MPS - the p r ocess of repairing, maintaining, and growing muscles after intense use.

When muscles are used during exercise or strenuous activity, it creates micro-tears and leads to muscle protein breakdown MPB. Amino acids are then shuttled to your muscles to repair this damage and synthesize new tissue to replace the damaged ones.

This process doesn't automatically lead to bigger muscles there is a little more needed for that , but it can make your muscles stronger or adapt to the type of training that caused the tears in the first place 1.

MPS is why protein, and regular strength training, in particular, are so essential for maintaining and building lean body mass. When it comes to building muscle mass , your protein intake is a considerable factor. With the role of amino acids in muscle protein synthesis, maintaining a positive protein balance - in other words, eating more protein than you are breaking down or using, is one part of the muscle-building equation.

This can be achieved through a combination of increased protein intake, a strategic strength training routine studies suggest a minimum of twice per week , adequate rest this is when MPS occurs , and often plenty of calories to support weight gain overall bulking diet. Depending on individual factors like fitness level and starting body composition, it is possible to lose weight or fat while building muscle simultaneously, but this is not ideal for everyone and your rate of muscle growth is significantly less than following a standard weight gain approach.

So how much protein do you need to put on muscle? Your protein needs are directly related to your muscle mass - the more you have and the more you use it, the more protein you need.

Age and activity level also impact how much protein is required to promote muscle growth. Bodybuilders and weightlifters have higher protein needs because they are looking to add mass and are simultaneously using their muscles more than the average person or non-lifter.

Of course, it is entirely possible to overdo it. Eating too much protein can negatively impact your ability to build muscle by limiting your intake of other important macros for bulking healthy fats and carbohydrates that support your training and weight gain.

Protein can even aid in weight loss: Researchers have found that consuming it stimulates the release of satiety signals in the small intestine, helping you feel full.

Probably more than you're currently eating. But that 8 to 10 percent is only the minimum required to prevent a protein deficiency, not what you need for protein synthesis, muscle gain, satiety, weight management, and glycemic control.

While the diets of most Americans may contain between 10 and 15 percent protein, Leidy notes, research suggests that anywhere from 20 to 30 percent would be a better health goal—with at least 30 grams of protein being the minimum threshold at mealtime. Still, that's a lot of protein , you might be thinking to yourself.

If you read into it, you may think you need to break out your calculator and begin tracking your intake—but we swear it's not as complicated as you might think.

Actually, it's pretty easy. Regardless of your goal the answer is simple: 30 grams of protein at every meal. A pound guy who wants to maintain his current weight would need to grams, or six palm-sized portions of protein-rich foods, every day.

Chicken breast is great, but so are chicken thighs, salmon, pork, shellfish, whitefish, lamb , and much more. Some plant foods that are high in protein: soybeans and tofu, and soy milk , quinoa, chickpeas, lentils, any kind of nut, peas, any kind of bean, and seitan.

And don't forget that a heaping scoop of most protein powders will net you 25 to 30 grams of the nutrient.

There's one exception to the gram rule, however, and it pertains to people who are looking to build muscle. Doing so requires more protein than the baseline level, as protein helps to repair muscle tears that occur during heavy lifting —and lead to more muscle growth.

Experts differ on what the exact amount of protein you need to build muscle, but the general consensus is that if your goal is muscle gain you should consume 1 gram of protein for every pound of your target body weight.

So if you want to weigh a muscle-stacked , that's grams of protein daily. Because muscle mass decreases with age. As the body ages, you become less responsive to the stimuli of amino acids, making it difficult to maintain and gain muscle. One of those things shocker is intaking more protein.

Studies have shown that a protein intake of 1. Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth 21 , Half a cup 86 grams of cooked soybeans contains 16 grams of protein, healthy unsaturated fats, and several vitamins and minerals Soybeans are a particularly good source of vitamin K, iron, and phosphorus Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions 24 , People who menstruate may be particularly at risk of iron deficiency due to blood loss during their cycle One cup grams of low fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle building amino acid leucine Like other dairy products, cottage cheese can be purchased with varying fat contents.

High fat versions like creamed cottage cheese have more calories. Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet.

A 3-ounce gram serving of turkey breast contains around 26 grams of protein and almost no fat or carbs Turkey is also a good source of the B vitamin niacin , which helps process fats and carbohydrates in your body A single gram fillet provides around 23 grams of protein, along with good amounts of vitamin B12 and selenium Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need to gain muscle Popular varieties — such as black, pinto, and kidney beans — contain around 15 grams of protein per cup about grams of cooked beans 33 , 34 , For these reasons, beans are a good source of plant-based protein to add to your diet.

While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial If you have trouble getting enough protein from foods alone, you could consider adding protein shakes to your daily routine.

Dairy protein powders, such as whey and casein , are some of the most popular. Other protein powders use soy, pea, beef, or chicken protein. You can find a variety of protein powders online. Edamame is the term for immature soybeans. These developing beans are found in pods and served in a variety of dishes, particularly those of Japanese origin.

One cup grams of frozen edamame provides around 18 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K, and manganese Among other functions, folate helps your body process amino acids, the building blocks of protein In fact, folate may be important for optimal muscle mass and strength, particularly in older adults Foods with carbohydrates can help provide this energy Cooked quinoa contains about 40 grams of carbs per cup grams , along with 8 grams of protein, 5 grams of fiber, and hearty amounts of magnesium and phosphorus Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move If you are looking to add protein to your diet without consuming too many calories, these very lean sources of protein may be good choices.

Three ounces 85 grams of scallops provide around 17 grams of protein and fewer than calories Many different types of meat can be made into jerky, so the nutrition facts vary.

Most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein.

These animal sources of protein are high in quality and stimulate muscle growth Each 1-cup gram serving of canned chickpeas contains around 15 grams of protein and 45 grams of carbs, including 13 grams of fiber As with many plants, the protein in chickpeas is considered lower quality than that in animal sources.

However, it can still be part of a balanced muscle building diet Peanuts contain a mix of protein, fat, and carbs. A 1-ounce gram serving contains 7 grams of protein, 6 grams of carbs, and large amounts of unsaturated fat Each 1-ounce gram serving of peanuts contains around calories Additionally, nuts are thought to play an important role in an overall healthy diet One cup grams of cooked buckwheat groats contains around 6 grams of protein, along with plenty of fiber and other carbs Buckwheat has become a very popular health food due to its impressive vitamin and mineral content.

It contains high amounts of B vitamins, magnesium, manganese, and phosphorus These vitamins and minerals can help your body stay healthy and able to perform muscle building exercises Tofu is produced from soy milk and often used as a meat substitute.

Each half-cup gram serving of raw tofu contains 10 grams of protein, 6 grams of fat, and 2 grams of carbohydrates Tofu is also a good source of calcium, which is important for proper muscle function and bone health Soy protein, found in foods like tofu and soybeans, is considered one of the highest quality plant proteins For all these reasons, foods containing soy protein are great options for vegans and vegetarians.

Pork tenderloin is a lean cut of meat that provides Some research has shown that pork has effects similar to those of other muscle building foods, such as beef and chicken Milk provides a mix of protein, carbohydrates, and fats Similar to other dairy products, milk contains both fast- and slow-digesting proteins This is thought to be beneficial for muscle growth.

In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training 56 ,