Power of protein: Expert tips to balance muscle growth and health with proper intake

The amount of protein your body needs depends on your activity level, body weight, and fitness goals. (Image: Canva)

Protein is a fundamental nutrient that is key in building and maintaining muscles. While it is crucial for muscle growth, recent research suggests that excessive protein consumption, particularly from animal sources, may pose health risks. A study published in Nature Metabolism has revealed a molecular mechanism linking high protein intake with an increased risk of atherosclerosis, or the hardening of arteries. This highlights the importance of understanding how much protein your body needs and selecting appropriate sources to stay fit and healthy.

The significance of protein in muscle growth

Proteins are the building blocks of the body, made up of smaller units called amino acids. These amino acids are essential for various bodily functions, especially for repairing and maintaining muscle tissue. Muscle growth occurs when the body has a positive protein balance, meaning that it consumes more protein than it breaks down. This process is called muscle protein synthesis (MPS), which is responsible for building and repairing muscle fibres that are damaged during physical activity.

According to dietician Shruti Goel, certain amino acids, known as branched-chain amino acids (BCAAs), are particularly important for muscle growth. These include leucine, valine, and isoleucine. When you consume protein-rich foods, your body breaks them down into amino acids, which are then used to repair and rebuild muscle tissues. This process is vital for muscle recovery and growth, especially after exercise.

On the other hand, insufficient protein intake can lead to a negative protein balance. In this scenario, the body starts breaking down muscle tissue to obtain the amino acids it needs for other functions, such as supporting vital organs. Over time, this can lead to a decrease in muscle mass and strength, highlighting the importance of consuming adequate protein for muscle maintenance.

How much protein do you need?

• The amount of protein your body needs depends on your activity level, body weight, and fitness goals. The recommended dietary allowance (RDA) for protein is 0.8 grammes per kilogramme of body weight for sedentary adults. This baseline is designed to prevent protein deficiency, but individuals who are looking to build muscle or engage in regular physical activity require more.

• For muscle growth, several studies have found that higher protein intake is beneficial. According to the 2020-2025 Dietary Guidelines for Americans, healthy adults should aim to get 10–35 per cent of their daily calories from protein. For someone on a 2,000-calorie diet, this equates to approximately 50–175 grammes of protein per day, depending on specific needs.

• For most people, aiming for 1.2 to 1.6 grammes of protein per kilogramme of body weight appears to be an effective range for muscle growth. For instance, a person weighing 81.8 kilogrammes would benefit from consuming between 98 and 131 grammes of protein daily, depending on their fitness level and goals.

Best sources of protein

There are numerous protein sources available, both animal- and plant-based, that can help meet your daily protein requirements. According to Goel, animal-based proteins are complete, meaning they contain all nine essential amino acids and are easily digestible. These include:

• Lean meats (chicken, turkey)
• Poultry
• Eggs
• Fish and seafood
• Dairy products (milk, yoghurt, cheese)

For those following a plant-based diet, there are also several valuable sources of protein. However, plant proteins may have lower bioavailability and incomplete amino acid profiles. Still, when consumed in combination, plant-based proteins can provide all essential amino acids. Some effective combinations include:

• Rice and beans
• Hummus and pita bread
• Peanut butter on whole-wheat bread

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.