How Much Protein Should You Eat For Muscle Growth? | 10 High Protein Snack Ideas

00:00 - Intro
00:10 - Functions of Protein
00:52 - Protein Intake Recommendations
02:18 - How to Calculate Your Own Protein Needs
02:45 - Protein Snack Ideas
03:14 - Greek Yogurt
04:48 - Hard Boiled Eggs
05:21 - Cottage Cheese
05:44 - Mozzarella Cheese Sticks
06:16 - Tuna Fish Packets
06:47- Bone Broth
07:10 - Chicken & Turkey Breast Slices
07:27 - Jerky
08:18 - RX Bar
08:41 - Protein Powder
09:50 - Outro
Hey, it's Clayton registered dietitian. Today I am going to talk about how much protein you should be eating to optimally build muscle during resistance training and give 10 examples of high protein snacks that require no prep time or cooking.
Protein is a vital nutrient that has a wide range of important functions in the body. After eating Protein it gets digested into amino acids which are then absorbed into the body through the lining of the small intestine. These amino acids are then used as building blocks for a variety of needs which include the formation of skeletal muscle, bones, connective tissues, skin, hair, nails, neurotransmitters, neuropeptides and also used in many glands, tissues, and organs throughout the body.
The structures of our body that include protein, which is nearly every cell, are constantly being replaced with new proteins which is why we need to eat protein every day to maintain normal function of our body. When you combine resistance training with eating protein in a surplus you build muscle mass. This is also referred to as being in a positive nitrogen balance.
The RDA or recommended dietary allowance for protein is 0.8 gm/kg of body weight for adults and after the age of 50 you should be eating at least 1 gm of protein per kg of body weight. However, this is simply the minimum amount to prevent protein deficiency, so if you are strength training with the goal to build more muscle mass It is recommended to consume 1.4-2.0 grams of protein per kg of body so that your body will have an optimal amount of resources to allocate to muscle protein synthesis to build muscle as well as use the amino acids for all the other important reasons we previously discussed. One would also need to be in a calorie surplus to most effectively put on muscle mass as well. This protein intake range comes from the International Society of Sports Nutrition Position Stand: protein and exercise. This comes directly from their paper.
For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4-2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.
Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20-40 g.
spreading these feeding episodes approximately three hours apart has been consistently reported to promote sustained, increased levels of MPS and performance benefits.
So for example I weigh 177.2 lbs. 177.2/2.20462 gives me a body weight of 80.38 kg. Then you multiply this number by 1.4 which gives me 112 (grams) and again by 2 which gives me 160 (grams). So I need a daily intake of 112-160 grams of protein while I am weight training to build muscle mass optimally.
Insert picture of me and show the math on screen
Now let's get into some quick and easy high protein snacks that you can use in between meals or before bed to help prevent muscle catabolism and promote MPS and anabolism to get the most out of your effort in the gym.
The snacks on this list require no cooking or and very little preparation.
You should also pair your protein with a source of carbohydrate as well so for each of the following examples you might pair the protein item with fruit, whole grain crackers, whole grain bread, rice cakes, popcorn, milk.
example 1: Greek Yogurt in cups and in a tub (with fruit and or granola) or drinkable bottles of greek yogurt.
example 2: hard boiled eggs (with fruit)
example 3: cottage cheese (with fruit)
example 4: mozzarella cheese (with whole grain crackers)
example 5: tuna fish packets (whole grain crackers)
Example 6: beef broth and chicken broth (with fruit or crackers)
example 7: chicken breast and turkey slices (Fruit, crackers, on bread)
example 8: Jerky (beef, venison, salmon, turkey, beet)
example 9: RX bar
example 10: protein powder
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