So, you want to build muscle. That’s great, and I really like your attitude. But, here’s the thing: it takes a lot more than hitting the weights to get there. At least if you are not twenty years old, which I most certainly am not. Protein (and amino acids) are the building block of almost everything in our bodies, so if you aren’t giving your body enough of this very important raw material, you can’t really expect to build anything now can you? It’s like building a house. You can’t really build one without wood and concrete. Not a very good one anyway. Protein is your wood and concrete.
There are multiple reasons why actually building muscle, also called muscle hypertrophy is hard, especially after the age of 35 and extra-especially if you’re a female. Additionally, not only is it much harder to build said muscle, but it is equally hard to maintain it. The main reason? Aging. I know, it sucks but it happens to the best of us.
Starting as early as your thirties, we stop absorbing the protein that we do ingest very efficiently. This means that once upon a time you may have been able to do well with 40g of protein in 24 hours, but now to have the same health, and muscular, benefits, you might require 2-3x more than that for the same benefit because your body can only absorb a small portion of that, and as we get older, it only gets worse. Also, let us not forget that protein is the building block for many of the bodies important functions, like making blood proteins, heart function and healthy hair, skin and nails, so getting enough protein to fuel those things AND build muscle can be a major challenge. Seems like a cruel joke if you ask me. They say that youth is wasted on the young, and when it comes to protein and building muscle, this couldn’t ring more true if you ask me.
But, don’t fret my pet. There are ways to get your protein needs met, but first you need to know what those needs are.
The minimum RDA for protein, which is really just the minimum you need to survive is approx. 0.4g per pound of body weight. So if you are approx. 120lbs, that would be 48g per day.
0.4g x 120 = 48g
If you are doing this calculation and realize that you aren’t even getting this in a day, let’s start there shall we. But if you really want to see the benefits that protein has to offer, research now suggests that we really need closer to 1g per pound of body weight (or more!) So, for that same 120lb person, you should be eating more like 120g of protein per day.
1g x 120 = 120g
Now I know what you’re thinking. I know this because it’s the exact same thing I thought. “How in the name of Sam Hill am I supposed to eat that much protein a day?” Well let me tell you, it’s hard, especially at first. But with a few hacks and a little bit of time, you will get there, most of the time anyway. Here are a few things to keep in mind regarding protein and how to maximize it’s benefits.
- Break your protein intake up somewhat evenly between your meals and snacks. For me that looks like 3 meals containing approx. 30g of protein each and two protein based “snacks” of about 10-15g each. However, try not to eat too much protein in one meal, as anything over about 40g at once starts getting converted to glucose and gets excreted from the body while providing little additional health benefits.
- Animal based protein will give you the most bang for your buck. Sorry vegans, but it’s just the truth. Animal based protein is the most nutrient rich and complete source of the 9 essential amino acids that we need all wrapped up in one tasty package. This includes meat, dairy and eggs my friends. There is a way to be vegan and get your protein, but I hope you are willing to eat much larger (and gassier) amounts of food to get there, as many non-animal based proteins will only provide you with some, not all of those 9 essential amino acids.
- Eating protein by itself is absorbed and used for muscle synthesis better than when eaten with other foods, especially with high fiber foods. So if your getting to the point where you’re not hungry enough to eat a “whole meal,” just eat the protein.
- Protein supplements are a must (for me anyway.) There are so many good options these days, but research has shown that whey protein isolate (only mixed with water) is 3x better at being absorbed by muscles than even plain meat! So if you’re in a pinch, chug some of a really good protein powder between meals. There are also some really yummy options for protein bars out there, but be careful, many bars labeled as “protein” bars are actually really “carb” bars according to their macros. Believe me, I have done the research. If you’re wondering which products I like for protein supplementation, scroll to the bottom of the page for links to those. I have included both plant based and animal based options, as I do like to use both. All of these options not only have great nutritional profiles, but they actually taste good, which I don’t know about you, but if it doesn’t taste good, I’m probably not going to eat it.
If all else fails, try your best to reach your protein goals and forget the rest. That’s all any of us can do. But at least now, you are aware of what you “should” be doing so that when you wonder why you may not be hitting your fitness goals you won’t be left rubbing your head. Now you have knowledge and knowledge is power. Protein power.
Optimum Nutrition Gold Standard 100% Whey Protein Powder
Think Delight Keto Protein Bars