Protein and Skeletal Muscle Mass

Proteins are involved in nearly every cellular function, and are necessary for immune regulation, hormone production, growth, and more. Proteins are the primary component of skeletal muscle, making up 80% of muscle mass and they provide your body with amino acids which are known as the “building blocks” of proteins. 

Muscles are responsible for allowing us to walk, run, lift, and perform countless other physical activities. But their significance goes far beyond that. They play a crucial role in our overall metabolic health, as well as our bone health.

Dr. Andy Galpin, PhD in Human Bioenergetics, recommends that physically active people, such as those who regularly exercise, should take in approximately 1 gram of protein per pound of ideal body weight per day (approximately 2.2 grams per kilogram of body weight) to maintain healthy muscle mass. 

Research shows that spacing protein-rich meals at least three hours apart seems to best stimulate muscle growth. Additionally, recent research suggests that supplementing with high quality protein, such as whey protein, after resistance training may be most effective for supporting muscle gains.

Good sources of high quality protein include meat, eggs, fish, milk, and milk products as well as soy and quinoa.

Article by: Brenda Savage NASM Certified Nutrition Coach