Maximizing muscle gains: how much protein do you need?

In the hunt to build muscle fast, many athletes have made diet changes to figure out the perfect recipe for the best muscle gains.

In recent years, many diets have been studied to identify what the ideal portion of fat, protein and carbohydrate combination is for muscle gains and performance boosts. The goal is to not overeat protein or undereat carbohydrates.

The concept of a high-protein and low-carbohydrate diet comes from the idea that eating high amounts of protein will lead to muscle growth, while a low carb diet will lead to fat loss.

While in theory this sounds good, it does not paint a complete picture.  In practice, it might not lead to the gains athletes are expecting.

Some research supports the use of a high-protein diet for preserving lean body mass in older adults. However, it appears that eating more protein at the expense of carbohydrates can hinder workout ability and training intensity.

Carbohydrates are needed to fuel workouts. Even body builders, who are known for chiseled and lean physiques, don’t cut carbs while trying to build muscle mass. They would not have the energy for training if carbohydrate intakes were too low.

For muscle growth, two things are needed: adequate protein intake and strength training.

Carbohydrates provide the fuel for strength training while protein is used for muscle building and repair. For athletes looking to improve strength and physique with muscle mass gains, research supports a meal plan where protein is spread throughout the day with an intake between 20-40 grams three to four times per day.

If you are trying to build muscle for strength or simply want to look good by the pool, a diet moderate in carbohydrate and protein can help. A diet too low in carbohydrate can leave you feeling tired and frustrated with subpar results.

A registered dietitian can help fine-tune your nutrition plan, which in turn can helps one reach their physique goals.  Call the Brooke Army Medical Center outpatient nutrition clinic at 210-808-2232/3609 to schedule an appointment.