How much amino acids per day to build muscle? We got you covered.
1. General protein intake recommendations:
- The recommended daily allowance (RDA) is 0.8 grams of protein per kilogram of body weight.
- For muscle building, higher intakes are recommended, ranging from 1.2 to 2.0 g/kg of body weight per day.
2. Specific recommendations for muscle building:
- The optimal range appears to be between 1.2 and 1.6 g of protein per kg of body weight daily.
- For a 180-pound (81.8 kg) person, this translates to 98-131 g of protein per day.
3. Factors affecting protein needs:
- Activity level: Athletes and those engaged in resistance training may require higher protein intakes, up to 2.0 g/kg/day.
- Age: Older adults may benefit from higher protein intakes to combat age-related muscle loss.
4. Amino acid considerations:
- Essential amino acids (EAAs) are particularly important for muscle building.
- Branched-chain amino acids (BCAAs) - leucine, isoleucine, and valine - play a crucial role in muscle protein synthesis.
- Supplementation with 4g of BCAAs during and after training may help reduce muscle breakdown.
5. Timing of intake:
- Consuming amino acids immediately after training can be beneficial for muscle growth and recovery.
6. Quality of protein sources:
- Complete proteins containing all eight essential amino acids are ideal (e.g., animal proteins).
- The bioavailability and absorption of amino acids from different sources vary.
To calculate your specific protein needs:
1. Determine your weight in kilograms (1 kg = 2.2 lbs)
2. Multiply your weight by 1.2 to 1.6 (or up to 2.0 for intense training)
3. The result is your daily protein intake in grams
Remember that individual needs may vary based on factors such as age, activity level, and overall health. It's always best to consult with a healthcare professional or registered dietitian for personalized advice. Muscle building should also never be left without a collagen supplement because a balanced approach using complete proteins and essential amino acids, possibly complemented by collagen for its other benefits, appears to be the most supported by current research.
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Citations:
[1] https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC2684480/
[3] https://www.medicalnewstoday.com/articles/how-much-protein-do-you-need-to-build-muscle
[4] https://www.muscleandstrength.com/articles/the-importance-of-amino-acids.html
[5] https://my.clevelandclinic.org/health/articles/22243-amino-acids
[6] https://www.bodybuilding.com/content/amino-acids-guide.html