Protein is one of the 3 main macronutrients needed for fat loss, feeling satiated, and of course for gaining muscle size and strength. The amount of protein your body needs is based upon your lifestyle and fitness goals. According to the National Institutes of Health (2002), a sedentary person needs 0.36 grams of protein per pound of body weight. However, if your goal is to gain mass and strength, you may need to bump up this intake. The Academy of Nutrition and Dietetics (2017) recommends you consume 1.4 to 1.8 grams per about 0.64 to 0.82 grams of protein per pound of body weight each day when trying to reach these goals. For example, this means a 150-pound person should consume 96 to 123 grams of protein each day to build muscle mass. Muscle growth only happens when diet and exercise are combined. Eating high quality protein is important within 2 hours post exercise. This will help enhance muscle repair and growth. Sources include meat, eggs, fish, dairy, and even soy. Protein powders and supplements are widely used, but this protein need can be consumed directly from foods. However, for purposes of time and conveniency a protein powder or bar could be used.
Resistance training is the key exercise to muscle growth. Age and sex do a play a role in hypertrophy (muscle growth). Changes to the muscles depend on the load, activity type (what muscle fibers are being used), and duration. Anaerobic high intensity training is the best type for muscle growth. One example of this training would be splitting up the body into 3-4 parts on one day and cycling through alternating body parts 2-3 times per week. These should be compound exercises that recruit multiple muscles because more fibers are being activated. For example, a squat and deadlift can be compounded to reach more fibers of the lower body. The use of free weights recruits more fibers than machines, but this also can affect the load. Therefore, machines and free weights can be compounded. The load should be progressively increased. Don’t find yourself in comfort zones if mass is the goal.
Although every body type is different, protein and resistance training are the building blocks to mass and strength. When teamed up, the body will undergo muscular changes that are both internally and physically noticeable. One rep at a time, and over time, your lifts will improve. Fuel the body with quality protein and that size will come, just wait and see.
https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete
Trumbo, P., Schlicker, S., Yates, A. A., & Poos, M. (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Journal of the American Dietetic Association, 102(11), 1621-1630.
