2024-03-17 09:12:05
If you think you need a lot of protein to help build muscle, you’re absolutely right.
However, if for one reason or another you have a low protein intake or difficulty absorbing enough, then this article will pique your interest.
Here we will see how to associate LITTLE protein while having a growth muscular interesting and notable.
How much protein does your body need?
Although this article concerns above all a low amount of proteinit remains fundamental to answer this question.
Furthermore, this information can be useful for those wishing to maximize their muscle gains by increasing their protein intake.
There are numerous scientific texts which demonstrate that to optimize the development of the muscle tissuethe dose to consume amounts to approximately 1,6 g protein per kilogram et per day.
Going in this direction, a person of 80 kg must take daily 128 g of protein for ideal muscle development, while someone weighing 70 kg requires 112 g of protein per day.
What is the minimum amount of protein to consume to gain muscle?
If you want reduce your daily dose of proteins or that you are forced to do so while developing your musclesknow that it is not essential to absorb 1.6 g per kilo per day.
It seems that a protein intake around 0.8 g per kilo per day reveals sufficient.
For example, this corresponds to 64 g of protein for an 80 kg individual or 56 g of protein for someone weighing 70 kg.
Just to visualize, this represents approximately 250 g of chicken breast for an adult man who weighs around 80 kg.
Quite logically, this intake will not give exceptional muscle growth, but you will still be able to notice some significant results.
However, it appears essential in this context to make physical efforts and more particularly, resistance training to stimulate the muscles.
Behind the name “resistance training” are actually exercises such as lifting weights or doing push-ups.
The type of resistance training promotes hypertrophy muscular = the prise of muscles.
Note that even with protein intakes higher than those mentioned here, you will only gain very little muscle if you don’t no training.
Caution
Before you get rid of your shakes, drinks and other protein bars, it is important to highlight certain aspects.
First of all, for the sake of clarity, we would like to point out that the threshold minimal of 0.8 g of protein per kilo per day is based on different observations and not on scientific studies.
This is quite easily explained, since studies on this subject are rare, given that most of the time, people want to know the maximum dose of protein to take rather than the minimum.
However, there are studies concerning link between the amount of protein and the development of the muscle tissue.
For the curious wanting to consult these tickets, you can find one ICI and a second ICI (the sources are in English).
It is based on these studies that we can draw the conclusion that an intake of 0.8 g of protein per kilo of body mass is sufficient for visible muscle gain.
Note that we also see some data referring to correct muscle growth with a lower quantity of proteins, but these remain few in number and this is why we have not taken them into account in this minimum estimate.
Some additional details
It should be noted that the majority of studies focus on subjects masculine et young adults.
Consequently, the indications given are to weight according to age individuals since the quantity of proteins necessary tends to increase with age.
Note also that we do not have specific data on the womeneven if it remains a safe bet that there are few differences with men.
Know what to do with efforts frequent and have muscles developed implies a bring in protein superior.
In the majority of cases, as much as possible, we recommend achieving au minimum the daily threshold of 1.6 g of protein per kilo.
While this is a real challenge, at least you now know the importance of exercising regularly to maintain and improve your muscles.
For the curious wanting to go further, here are some additional scientific sources (all in English) on the relationships between protein and muscle gain with this studythis another study or this post. interest.
Here we will see how to associate LITTLE protein while having a growth muscular interesting and notable.
How much protein does your body need?
Although this article concerns above all a low amount of proteinit remains fundamental to answer this question.
Furthermore, this information can be useful for those wishing to maximize their muscle gains by increasing their protein intake.
There are numerous scientific texts which demonstrate that to optimize the development of the muscle tissuethe dose to consume amounts to approximately 1,6 g protein per kilogram et per day.
Going in this direction, a person of 80 kg must take daily 128 g of protein for ideal muscle development, while someone weighing 70 kg requires 112 g of protein per day.
What is the minimum amount of protein to consume to gain muscle?
If you want reduce your daily dose of proteins or that you are forced to do so while developing your musclesknow that it is not essential to absorb 1.6 g per kilo per day.
It seems that a protein intake around 0.8 g per kilo per day reveals sufficient.
For example, this corresponds to 64 g of protein for an 80 kg individual or 56 g of protein for someone weighing 70 kg.
Just to visualize, this represents approximately 250 g of chicken breast for an adult man who weighs around 80 kg.
Quite logically, this intake will not give exceptional muscle growth, but you will still be able to notice some significant results.
However, it appears essential in this context to make physical efforts and more particularly, resistance training to stimulate the muscles.
Behind the name “resistance training” are actually exercises such as lifting weights or doing push-ups.
The type of resistance training promotes hypertrophy muscular = the prise of muscles.
Note that even with protein intakes higher than those mentioned here, you will only gain very little muscle if you don’t no training.
Caution
Before you get rid of your shakes, drinks and other protein bars, it is important to highlight certain aspects.
First of all, for the sake of clarity, we would like to point out that the threshold minimal of 0.8 g of protein per kilo per day is based on different observations and not on scientific studies.
This is quite easily explained, since studies on this subject are rare, given that most of the time, people want to know the maximum dose of protein to take rather than the minimum.
However, there are studies concerning link between the amount of protein and the development of the muscle tissue.
For the curious wanting to consult these tickets, you can find one ICI and a second ICI (the sources are in English).
It is based on these studies that we can draw the conclusion that an intake of 0.8 g of protein per kilo of body mass is sufficient for visible muscle gain.
Note that we also see some data referring to correct muscle growth with a lower quantity of proteins, but these remain few in number and this is why we have not taken them into account in this minimum estimate.
Some additional details
It should be noted that the majority of studies focus on subjects masculine et young adults. Consequently, the indications given are to weight according to age individuals since the quantity of proteins necessary tends to increase with age.
Note also that we do not have specific data on the womeneven if it remains a safe bet that there are few differences with men.
Know what to do with efforts frequent and have muscles developed implies a bring in protein superior.
In the majority of cases, as much as possible, we recommend achieving au minimum the daily threshold of 1.6 g of protein per kilo.
While this is a real challenge, at least you now know the importance of exercising regularly to maintain and improve your muscles.
For the curious wanting to go further, here are some additional scientific sources (all in English) on the relationships between protein and muscle gain with this studythis another study or this post.
Our protein items
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