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Protein is a macronutrient made up of amino acids that are essential for the growth, renewal, and repair of cells, tissues, and organs. It is well known that consuming protein is critical to maintaining muscle mass and promoting muscle growth during strength training. However, the question of whether increasing protein intake above the recommended dietary allowance (RDA) leads to further gains in muscle mass and strength has been the subject of ongoing debate and research. While some studies suggest that higher protein intakes above the RDA, when combined with resistance training, can enhance muscle growth and strength, others indicate that exceeding the RDA provides no additional benefits.
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What You'll Learn
Protein is the building block of muscles
Protein is made up of amino acids, which are the building blocks of muscle and other tissues in the body. There are 20 amino acids that combine to form proteins, and 9 of these are amino acids that the body cannot make itself, so they must be obtained through diet.
Protein is essential for the body's growth and renewal process, and it also plays a key role in exercise recovery. Research suggests that it helps muscles recover, repair, and regrow, contributing to building lean muscle mass. As we age, our muscles gradually weaken, and older people are at risk of muscle loss, known as age-related sarcopenia. Increasing protein intake is one of the best ways to reduce this deterioration and prevent sarcopenia. A 2022 review found that the daily protein requirements in grams to increase lean muscle mass may vary depending on age groups. For those over 65 years, the recommendation is 1.2 to 1.59 grams of protein per kilogram of body weight.
However, it is important to note that simply increasing protein intake may not lead to increased muscle mass. A 2018 study found that a higher-protein diet did not make a significant difference in lean body mass, muscle performance, or physical function. Nevertheless, most studies agree that higher protein intakes are associated with improvements in lean body mass and strength when combined with resistance training. This suggests that increased protein intake paired with strength training is the best way to gain lean body mass.
The best way to meet your daily protein needs is by consuming lean meat, fish, beans, nuts, and legumes. It is important to note that the optimal amount of protein a person needs depends on age, health status, and activity level. If you think you have a protein deficiency, you should speak with a healthcare professional to develop a plan to increase your protein intake.
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Resistance training and protein
Resistance training and adequate protein intake are both important for muscle health and growth.
Protein is the building block of muscles, and eating enough protein can help maintain muscle mass and promote muscle growth during strength training. A 2022 review found that protein plays a key role in the growth, renewal, and healing of cells, making it essential for the body's tissues and organs.
Research suggests that protein can help muscles recover, repair, and regrow, contributing to building lean muscle mass. This is especially important as we age, as our muscles tend to gradually weaken, affecting their strength, function, and mobility. Increasing protein intake can be an effective strategy to reduce age-related muscle deterioration and prevent sarcopenia, a severe form of muscle loss.
Resistance training, such as lifting weights or doing resistance exercises, is also crucial for muscle health. It helps to maintain skeletal muscle mass, which is essential for preserving metabolic health and independent locomotion. Additionally, resistance training can enhance the adaptive response of skeletal muscle to exercise, improving force production and increasing muscle size (hypertrophy).
The combination of resistance training and protein intake is particularly beneficial. Protein supplementation during resistance exercise training augments hypertrophic gains. Protein ingestion provides the building blocks, in the form of indispensable amino acids (IAA), for muscle protein synthesis (MPS). Leucine, a key amino acid, stimulates the mechanistic target of rapamycin complex-1, triggering a rise in MPS. Therefore, proteins with a high leucine content are advantageous for increasing MPS and promoting muscle growth.
While increasing protein intake is generally beneficial for muscle health, it is important to note that exceeding the Recommended Dietary Allowance (RDA) may not lead to significant improvements in lean body mass, muscle performance, or physical function, as seen in a study involving older men. However, the RDA is defined as the minimum amount required to prevent lean body mass loss and may not represent optimal intake. American adults, for example, typically consume more protein than the RDA, and this higher intake is supported by research as beneficial for muscle health and overall health.
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Age-related muscle deterioration
Increasing protein intake is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia. Sarcopenia, or age-related muscle loss, is a common condition that affects 10% of adults over 50 years old, with most men losing about 30% of their muscle mass during their lifetimes. After middle age, adults lose 3% of their muscle strength every year, on average, which can decrease life expectancy and quality of life.
To prevent and even reverse sarcopenia, a healthy diet and regular exercise are recommended. Progressive resistance training (PRT) is considered the best way to build muscle mass, regardless of age. A meta-analysis of 49 studies of men aged 50 to 83 who did PRT found an average of a 2.4-pound increase in lean body mass. Resistance exercises such as lifting weights or using a weight machine can help increase muscle strength and prevent loss. Sustained exercise, including aerobic exercise and endurance training, can also help control sarcopenia.
Protein is essential for muscle growth and repair, and adequate consumption is critical for maintaining optimal health during aging. The Recommended Dietary Allowance (RDA) for protein is defined as the minimum amount required to prevent lean body mass loss and is often misinterpreted as a recommended optimal intake. Most American adults consume 1.0-1.5 g/kg/d of protein, which is greater than the current RDA but supported as beneficial to muscle and overall health by contemporary research. Increasing protein intake can help manage hunger and cravings, strengthen bones, and aid in injury recovery. However, it is important to note that consuming more than the RDA of protein may not improve lean body mass, muscle performance, or physical function, according to some studies.
To maximize muscle growth and improve recovery, consuming a drink or meal with a carbohydrate-to-protein ratio of about 3-to-1 or 4-to-1 within 30 minutes after a workout is suggested. Essential amino acids, the building blocks of protein, can also promote muscle growth, with leucine-rich sources such as whey protein, meat, fish, eggs, and soy protein isolate being particularly effective. Vitamin D supplements may also increase muscle strength and reduce the risk of falling, although the reasons are not entirely understood.
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Protein deficiency and muscle loss
Protein is one of the body's main building blocks and is found everywhere, including in muscles, skin, hair, bones, and blood. It is a macronutrient that plays a critical role in the structure and function of cells, tissues, and organs. Eating adequate amounts of protein can help maintain muscle mass and promote muscle growth during strength training.
Protein deficiency is less common in Western societies, but it can lead to a wide range of symptoms, including edema, hair loss, increased hunger, and more severe infections. The most severe form of protein deficiency is known as kwashiorkor, which mainly affects children in developing countries. However, some people in Western societies may still have very low protein intake due to malnutrition, pregnancy, eating disorders, liver disorders, kidney problems, or inflammatory bowel diseases.
If your diet lacks protein, you may experience muscle weakness and reduced muscle mass. This is because your body will break down your muscle fibers to supply the rest of your tissues with the amino acids they need. As this process continues, the mass of your muscle tissue diminishes, leading to muscle loss. Therefore, it is important to consume at least the minimum daily requirement of protein to prevent health complications and maintain muscle mass.
Additionally, staying physically active and incorporating resistance or strength training can help prevent muscle loss. Lifting weights or performing other forms of resistance exercises can help maintain and build muscle mass. Combining sufficient protein intake with regular exercise can help stop muscle wasting and restore any lost muscle tissue.
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Protein and bone health
Protein is the building block of muscles. Eating adequate amounts can help maintain muscle mass and promote muscle growth during strength training. However, simply increasing protein intake does not necessarily build more muscle, especially if the intake exceeds the Recommended Dietary Allowance (RDA).
Protein is also essential for bone health. Bone mineral density (BMD), a crucial factor in bone strength, is positively associated with dietary protein intake. Adequate protein intake provides amino acids, which are crucial for building and maintaining bone tissue. Research has shown that increased protein intake improves bone density, especially in older individuals. This is particularly important for people with osteoporosis or those at risk of malnutrition due to acute or chronic illness.
Protein-rich diets have been linked to increased bone resorption, which may negatively affect bone health. This is due to the increased acid load in the body, leading to calcium leaching from bones to neutralize the acid. However, studies suggest that while calcium excretion may rise with higher protein intake, calcium absorption also increases, offsetting calcium loss.
A balanced diet with sufficient protein, whether from animal or vegetable sources, is beneficial for bone health when accompanied by adequate calcium intake. Additionally, vitamin K-rich diets are associated with a lower risk of hip fractures.
In summary, protein plays a vital role in bone health by providing amino acids for bone tissue development and promoting calcium absorption. While increased protein intake can improve bone density, it is important to ensure adequate calcium consumption to maintain bone health and prevent potential negative effects from increased acid load.
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Frequently asked questions
Yes, increasing your protein intake can help build muscle mass and prevent muscle deterioration. However, the amount of protein required to build muscle is still a subject of debate.
The Recommended Dietary Allowance (RDA) for protein is defined as the minimum amount required to prevent lean body mass loss. The current RDA for protein is 0.8 grams per kilogram of body weight per day for a healthy adult. However, studies suggest that protein intakes ranging from 0.5 to 3.5 grams per kg of body weight can support increases in lean body mass.
Good sources of protein include lean meat, fish, beans, nuts, and legumes.
