How to Maximize Muscle Gains with Protein, According to a Registered Dietitian and Certified Personal Trainer
Eating protein powder with oats after a workout.
Resistance training has several benefits for the body and mind. In addition to stronger muscles, more weight control, better flexibility and balance, and a decrease in injury risk, it can also improve your confidence and mental health. If you’re lifting weights consistently, it’s important to have a diet that contains a healthy balance of carbohydrates, fats, and protein. Not eating enough protein can result in a loss of muscle mass, which isn’t ideal if your goal is to build muscle and improve strength. To help you understand how to maximize muscle gains with proper protein intake, I spoke to Lena Bakovic, a Registered Dietitian-Nutritionist (RDN) with Top Nutrition Coaching, a team of nutrition experts who aim to help you live a balanced lifestyle, as well as Tyler Morgan, a Certified Personal Trainer (CPT).
What is Protein?
Protein plays a critical role in building and maintaining muscle mass.
Protein contains amino acids, which are the building blocks in our body. According to Bakovic, when we combine eating enough protein with weight-bearing exercise, we build muscle as a result. With proper protein intake, we’re able to repair and maintain muscle tissue in our body and therefore increase muscle mass. Eating an adequate amount of protein also correlates with a feeling of fullness for longer periods of time, which curves sugar and salt cravings later in the day. It also allows us to “have a better balance of those macronutrients,” says Bakovic.
How Much Protein You Need
If you’re into the gym life, then you know that there’s a lot of talk in the fitness industry about eating enough protein. While bodybuilders may make it seem like you should be consuming as much protein as possible during the day, there’s actually a specific amount of protein each person needs. These needs are based on various factors, such as activity level, weight, gender, and age. As a general rule of thumb, Bakovic recommends that individuals looking to start increasing muscle should eat anywhere from 1.2 to 1.7 grams of protein per kilogram of bodyweight daily. Those with more resistance training experience, who are more prone to muscle loss, should aim for the higher end of this range than those with less experience or muscle.
Lena Bakovic, MS, RDN, CNSC
Registered Dietitian with Top Nutrition Coaching who specializes in gut health, weight management, chronic disease, oncology, and general health.
Each person’s protein intake needs will vary, especially those looking to build lots of muscle tissue. For example, a 200-pound male with 10 years of lifting experience is going to need more protein than a 100-pound female new to bodybuilding. According to Morgan, the more muscle mass you have on your body, the more protein you are able to digest and consume safely. He says that experienced bodybuilders can eat up to 1 to 1.5 grams per pound of bodyweight daily.
Medical history also plays a role when determining how much protein a person may need. Those with improper kidney function, for example, may be putting their health at risk if they consume too much of it. In addition, eating more protein than our body can handle can also put stress on our bones, as well as put us at greater risk of developing cardiovascular or heart disease. Bakovic encourages those looking to set a protein goal to work with a registered dietitian, who takes into account any medical conditions the individual may have in order to provide a recommendation on protein intake.
Even those who don’t intend on building muscle still need to have a healthy amount of protein in their diet, since it helps us maintain health as we age. Eating too little protein can cause us to lose muscle mass and experience low energy. It also puts older adults at risk of developing sarcopenia, which is a loss of muscle and strength from aging.
“Sufficient protein intake is correlated with strength and function,” says Bakovic.
Where to Get Your Protein From
Protein From Fish
Salmon is a great source of protein and omega-3 fatty acids.
A proper meal should include a healthy balance of protein, complex carbs, fruits, and vegetables. There are several protein sources that individuals trying to maximize muscle gains can include in their diet. Both meat and vegetarian options are listed below to accommodate various diets:
Poultry (fish, chicken, turkey)
Eggs
Dairy products (cottage cheese, greek yogurt)
Nuts or nut butter
Legumes (beans, lentils, chickpeas, edamames)
Starches (quinoa, whole what pasta, oatmeal)
Tofu
There are also many protein supplements that those trying to maximize muscle gains can add to their diet. Whey is one of the quickest protein supplements to digest because it only takes 20 minutes, so consuming it right after a workout is ideal. Casein, which can be found in products like milk and yogurt, takes about three hours to process. Other types of protein supplements to consider are ones that are plant based, which may work better for those sensitive to dairy or who are vegan/vegetarian.
Reaching Your Daily Protein Goal
In order to reach you daily protein goal, you should track what you’re eating so you know the grams of protein and nutritional value of each food item, which you can do with apps like MyFitnessPal to get some general recommendations. To tailor your protein intake to your goals and body type, going to a registered dietitian is recommended.
“In the beginning, it’s super helpful to have that understanding of what our baseline is in terms of what we’re consuming,” says Bakovic. “The tracking is huge as far as accountability and a general sense of knowledge of the nutritional value of food.”
If you have the intention of eating intuitively, making sure you get a source of protein in at every meal is ideal. You can also refer to the thickness and size of your palm as a portion guide, according to Bakovic. What’s more, intuitive eaters can drink protein shakes or eat protein bars to sneak more protein into their diet throughout the day.
Whether you’re looking to maximize muscle gains or have a balanced diet in general, adding protein into your daily diet is crucial. When you have a general understanding of how protein intake works, the process of reaching your protein goals isn’t as daunting as it seems. Plus, working with a registered dietitian will only make the process much easier, and they’ll be able to customize a nutrition plan that’s right for you. Now you can crush those muscle-building goals by eating the right amount of protein—you got this!
