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Muscle proteins are generally categorised into three classes based on differences in solubility. The human body contains about 5 to 6 kilograms of muscle protein, with muscle fibres composed of myofibrils that include proteins such as actin and myosin. These proteins are involved in the ability of muscles to contract and relax. To build muscle, a person must consume more protein than what is broken down by the body. While animal protein sources are considered better than plant-based sources, individuals can supplement a plant-based diet with more overall protein and a variety of foods.
| Characteristics | Values |
|---|---|
| Muscle composition | About 40% of the body weight of a healthy human adult weighing about 70 kilograms (150 pounds) is muscle, which is composed of about 20% muscle protein. |
| Protein's role in muscle | Proteins are the basic material of tissue structure and are involved in many processes in the body, including tissue growth and repair, immune function, and energy production. |
| Types of muscle proteins | Myofibrillar, regulatory, sarcoplasmic, and stromal proteins |
| Examples of muscle proteins | Actin, myosin, hemoglobin, myoglobin, myogen, myoalbumin, and x-globulin |
| Optimal protein intake for muscle building | The optimal amount is controversial, but studies suggest that a range of 0.5 to 3.5 g per kg of body weight can support increases in lean body mass. The current RDA is 0.8 g per kg of body weight to prevent muscle loss. |
| Protein sources for muscle building | Animal protein sources are considered better than plant-based sources due to higher bioavailability and ease of digestion. However, plant-based diets can be supplemented with a variety of foods to obtain all the necessary amino acids. |
| Timing of protein intake | It is recommended to time protein intake to work with your workout while also maintaining a balanced diet of carbohydrates and protein throughout the day. |
| Protein supplements | Protein supplements, such as powders, can be beneficial for athletes, older adults, vegetarians, and vegans. However, excessive protein intake may strain the kidneys, leading to potential damage and kidney disease. |
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What You'll Learn
- Animal protein is better for muscle gain than plant-based protein
- The body breaks down muscle when there is inadequate protein intake
- Resistance training helps increase muscle mass when combined with protein
- The body can only utilise a finite amount of protein, the rest is excreted
- Protein powders can be used to supplement protein intake and build muscle
Animal protein is better for muscle gain than plant-based protein
Muscle fibres are made up of smaller components called myofibrils. These myofibrils are long, tubelike structures that can contract to make your muscles tighten. Having more myofibrils makes your muscles both stronger and physically bigger. Myofibrils are made of protein chains, so it is important to consume enough protein to build muscle.
Animal protein is likely better for building muscle than plant-based protein due to its complete amino acid profile and better digestibility. Animal protein is higher in the amino acid leucine, which stimulates new muscle growth and aids muscle recovery after exercise. Leucine is particularly important because it helps to trigger muscle protein synthesis. In contrast, plant-based proteins are generally wrapped in fibre, which makes them harder for the body to break down and absorb.
However, it is important to note that the type of protein may not be the most important factor in muscle gain. The total amount of protein consumed is also significant, and higher skeletal muscle index (SMI) has been associated with protein intakes greater than the recommended dietary allowance (RDA). Additionally, resistance training has been shown to be a more potent stimulus for increasing muscle strength than protein supplementation.
Some studies have found that animal protein is particularly beneficial for lean mass in younger adults. For example, a 2023 study found that vegan diets led to equal muscle gains as omnivorous diets, but it should be noted that this study was small and specifically looked at high-protein diets. Overall, it seems that a combination of adequate protein intake, resistance training, and perhaps a focus on animal protein, is the best approach to optimising muscle gain.
It is worth noting that the decision to consume animal or plant-based protein may also depend on other factors, such as health and environmental concerns. While meat has traditionally been a central part of the diet in many cultures, there is a growing trend towards reducing or eliminating meat consumption.
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The body breaks down muscle when there is inadequate protein intake
Muscle proteins are categorised into three classes based on differences in solubility. The first class includes low-salt or "water-soluble" proteins. The salt concentration within a muscle is calculated to be equivalent to an ionic strength of 0.15 M. The second class consists of myofibrillar, regulatory, and stromal proteins. The most abundant proteins in this class are actin and myosin, which are directly involved in the ability of muscles to contract and relax. The third class is composed of connective tissues and other structural elements, such as myofibrillar and sarcoplasmic proteins.
Muscles are made up of about 20% muscle protein, and proteins are the most important component of striated skeletal muscle. Consuming adequate protein is essential for building and maintaining skeletal muscle mass and strength. When there is inadequate protein intake, the body enters a state of accommodation, and physiologic function is compromised. The body breaks down skeletal muscle tissue for energy, leading to muscle wasting and atrophy.
Sarcopenia, a condition characterised by muscle loss, can be caused by inadequate dietary protein intake. It is associated with a decline in skeletal muscle mass, strength, and quality, leading to decreased mobility, increased risk of injury, and reduced independence. Sarcopenia is most common in older adults, with rates ranging from 5% to 13% in individuals aged 60 and older, and increasing to 11% to 50% in those aged 80 and above.
Low protein intake can have several negative consequences for the body. It can lead to a decrease in bone mass, causing fatigue and weakness. Additionally, it can result in skin and hair changes, such as paler, drier, or flakier skin, and brittle hair that breaks easily. Inadequate protein intake can also impact the immune system, making it harder for the body to fight off viruses and bacteria.
To maintain adequate protein intake, it is recommended to consume a moderate amount of high-quality protein with each meal, typically around 25-30 grams. This can be complemented by habitual exercise, particularly progressive resistance-based strength training, which can help improve muscle strength and reverse muscle loss caused by conditions like sarcopenia.
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Resistance training helps increase muscle mass when combined with protein
Resistance training is a type of exercise that increases muscle mass. It does so by damaging muscle fibres, which are then repaired during recovery, leading to muscle growth. This process is known as muscle protein synthesis (MPS). MPS is triggered for a finite period after resistance training, and the body can only utilise a limited amount of the essential amino acids it receives through food.
Protein is the most important component of striated skeletal muscle. Muscle fibres are composed of myofibrils, which are made up of proteins including actin and myosin. Actin and myosin are the most abundant proteins in muscle and are directly involved in the ability of muscles to contract and relax.
Resistance training increases MPS, which supports the remodelling of damaged structural and contractile elements of the muscle. This eventually leads to muscle hypertrophy, resulting in an increase in skeletal muscle size and mass. The combination of resistance training and protein ingestion maximises MPS rates during recovery.
Studies have shown that the ingestion of 20 grams of high-quality protein is sufficient to maximise MPS rates during the four hours of recovery following resistance training. Consuming 40 grams of protein does not further increase MPS but instead stimulates whole-body leucine oxidation. It is recommended that older adults combine habitual exercise with a moderate amount of high-quality protein (25-30 grams) with each meal to limit the loss of muscle mass and function associated with ageing.
Several studies have confirmed the effects of protein supplementation and resistance training independently. However, the combination of the two has shown to produce a stronger effect, enhancing muscle mass and strength in older adults.
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The body can only utilise a finite amount of protein, the rest is excreted
Protein is an essential macronutrient and a building block of every human cell. It is particularly important for growth, development, and tissue repair. While protein is crucial for muscle growth and strength, the body can only utilize a finite amount of protein. Excess protein is converted into glucose or triglycerides and used to supply energy or build energy reserves. The unused portion is stored as fat in the body.
The body's protein requirements depend on various factors, including age, weight, and physical activity levels. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams of protein per kilogram of body weight. For example, a person weighing 75 kilograms should consume 60 grams of protein per day. As people age, their protein needs increase to maintain muscle mass and quality of life. For those between the ages of 40 and 50, the recommended intake increases to about 1-1.2 grams per kilogram, or 75-90 grams per day for a 165-pound person.
People who exercise regularly also have higher protein requirements. The recommended intake for individuals who engage in strength training or endurance activities such as running or cycling is 1.2-1.7 grams per kilogram. It is important to note that extra protein intake does not directly lead to muscle growth; instead, it is the combination of strength training and adequate protein consumption that promotes muscle development.
While protein is essential for health, excessive intake can have negative consequences. Very high-protein diets have been linked to an increased risk of kidney stones, heart disease, and colon cancer, especially when they include large amounts of red meat and saturated fat. Therefore, it is generally recommended to limit total protein intake to no more than 2 grams per kilogram of ideal body weight. For instance, a person with a normal BMI weighing 140 pounds should aim for about 125 grams of protein per day.
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Protein powders can be used to supplement protein intake and build muscle
Muscles are composed of about 20% muscle protein, which is about 5 to 6 kilograms (11 to 13 pounds) of muscle protein in a healthy human adult weighing about 70 kilograms (150 pounds).
Protein powders are nutritional supplements that can help build muscle, repair tissue, and make enzymes and hormones. They are a convenient way to meet your daily protein needs, especially for those who struggle to meet the recommended daily allowance (RDA) of protein, such as vegans and vegetarians. The RDA for protein is 0.8 grams per kilogram of body weight for individuals aged 18 and above, which equates to 10-35% of a person's daily calories.
Protein powder can be a great way to sneak in some extra protein throughout the day, especially for those with busy schedules or active lifestyles. It is important to note that protein powder should complement a balanced diet and not be the sole source of protein. Whole foods should be the primary source of protein, with protein powder as a supplementary option. Additionally, the quality of protein powder matters, and it is recommended to choose brands that contain all nine essential amino acids and are third-party tested for quality and safety.
The optimal timing of protein supplementation is still under debate. While many suggest taking it after workouts, research findings are inconclusive. It is recommended to supplement around activity levels and pair it with whole foods for optimal results. For muscle growth, evidence supports consuming 20 to 40 grams of protein at a time, with larger quantities contributing extra calories without additional muscle-building benefits.
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Frequently asked questions
Yes, muscles have protein. About 40% of the body weight of a healthy human adult is muscle, which is composed of about 20% muscle protein.
The ideal amount of daily protein a person should consume depends on several factors, including age, gender, activity level, health, and other variables. The 2020 Dietary Guidelines for Americans recommend that most healthy adults over 19 years old get between 10-35% of their daily calories from protein. This is equivalent to 0.8 grams of protein per kg of body weight.
Good sources of protein include animal products like meat, fish, poultry, eggs, and dairy. Plant-based sources of protein include tofu, beans, rice, hummus, and pita bread.
Not everyone needs extra protein. People who eat a diet rich in meat, fish, dairy, and eggs and do not do intense weight training are unlikely to need protein supplements. However, protein supplements can be beneficial for athletes, older adults, vegetarians, and vegans.
