Uploaded December 2024 | Updated September 2026, 2 weeks ago
People may not know that enzymes are proteins, or that insulin and human growth hormone are proteins as well, but they are likely to know that muscles are made of protein. That is sort of true, although the major component of muscle is water, to the extent of some 75%. The rest is protein, about 18%, with smaller amounts of fats, carbohydrates and minerals. So, a logical assumption is that eating more protein leads to increased muscle mass. That is not true. Increased muscle mass and strength come from resistance training, not from more protein. Larger steaks do not equal larger muscles.
Yes, there has to be adequate protein intake to supply the amino acids the body needs to make the proteins required for muscle enlargement, but that requirement can be met by a proper diet without having to resort to the numerous “protein enriched products” that battle for shelf space in supermarkets. There are protein enriched cereals, breads, yogurts, bars, drinks and of course powders to make protein shakes. But it is better to reach for the barbells than these products.
The scientific literature is replete with studies about our daily requirement for numerous nutrients so that there is no shortage of information about our protein needs. For a sedentary middle-aged adult with a body weight of 165 pounds, that requirement is about 60 grams. Unfortunately, aging is accompanied by loss of muscle mass, raising the requirement after age 50 to the vicinity of 80 grams. Regular exercisers need roughly 100 grams, and weight-lifters or athletes training for running or cycling events should consume around 125 grams.
To get a feel for amounts, consider that a 12-ounce rib steak delivers about 90 grams of protein, a chicken breast 50, a cup of yogurt 15, a glass of milk 8, and a salad with some egg and tofu, 30 grams. Western diet staples like Mig Macs, pizza, a ham and cheese sandwich or a peanut butter sandwich can contribute, 50, 30, 20 and 10 grams respectively. It is obvious that our daily requirement can be met through foods, but for anyone thinking they may not be getting enough protein, a scoop of protein powder can add 25-30 grams. More is definitely not better, because any extra proteins, fats or carbs in the diet get converted into body fat. In any case, studies have shown that extra protein does not translate to extra muscle and neither does the timing of eating protein matter. It doesn’t have to be consumed just before or after a workout. In summary, to build muscle you do need adequate protein intake, but it is your arms and legs, not your mouth, that has to do the real work.
People may not know that enzymes are proteins, or that insulin and human growth hormone are proteins as well, but they are likely to know that muscles are made of protein. That is sort of true, although the major component of muscle is water, to the extent of some 75%. The rest is protein, about 18%, with smaller amounts of fats, carbohydrates and minerals. So, a logical assumption is that eating more protein leads to increased muscle mass. That is not true. Increased muscle mass and strength come from resistance training, not from more protein. Larger steaks do not equal larger muscles.
Yes, there has to be adequate protein intake to supply the amino acids the body needs to make the proteins required for muscle enlargement, but that requirement can be met by a proper diet without having to resort to the numerous “protein enriched products” that battle for shelf space in supermarkets. There are protein enriched cereals, breads, yogurts, bars, drinks and of course powders to make protein shakes. But it is better to reach for the barbells than these products.
The scientific literature is replete with studies about our daily requirement for numerous nutrients so that there is no shortage of information about our protein needs. For a sedentary middle-aged adult with a body weight of 165 pounds, that requirement is about 60 grams. Unfortunately, aging is accompanied by loss of muscle mass, raising the requirement after age 50 to the vicinity of 80 grams. Regular exercisers need roughly 100 grams, and weight-lifters or athletes training for running or cycling events should consume around 125 grams.
To get a feel for amounts, consider that a 12-ounce rib steak delivers about 90 grams of protein, a chicken breast 50, a cup of yogurt 15, a glass of milk 8, and a salad with some egg and tofu, 30 grams. Western diet staples like Mig Macs, pizza, a ham and cheese sandwich or a peanut butter sandwich can contribute, 50, 30, 20 and 10 grams respectively. It is obvious that our daily requirement can be met through foods, but for anyone thinking they may not be getting enough protein, a scoop of protein powder can add 25-30 grams. More is definitely not better, because any extra proteins, fats or carbs in the diet get converted into body fat. In any case, studies have shown that extra protein does not translate to extra muscle and neither does the timing of eating protein matter. It doesn’t have to be consumed just before or after a workout. In summary, to build muscle you do need adequate protein intake, but it is your arms and legs, not your mouth, that has to do the real work.
