How Much Protein Intake Is Needed to Build Muscle?

Liputan6.com, Jakarta – Many people increase their protein intake to build muscle. Protein can help you gain muscle by repairing, building, and maintaining muscle tissue.

According to the site Mind Body Green, high protein diet beneficial for increasing muscle mass when combined with resistance training. This can prevent the loss of muscle mass during calorie restriction as well as reduce the natural loss of muscle mass that occurs with aging.

If your goal is to gain lean muscle, combine protein with healthy carbohydrates.

Complex carbohydrates found in fruits, vegetables, whole grains, and nuts can give you the energy you need for strenuous exercise, while protein helps repair and build muscle.

Basically, the body will not have the energy to allow protein to do its job without sufficient intake of carbohydrates. In addition, when consumed together, the combination of these two macronutrients can help stabilize blood sugar.

However, if you want to lose weight and burn fat, upgrade protein intake while reducing carbs. Conventional diets are generally low in fat and have macronutrient details of around 50 percent carbohydrates, 20 percent protein, and 30 percent fat.

For weight loss, this amount should be adjusted to 10 to 30 percent carbohydrates, 40 to 50 percent protein, and 30 to 40 percent fat.

Protein can also help you increase your strength. If you do resistance training regularly and increase your intake protein daily, then overall body mass (without fat) and lower body muscle strength will increase.