Protein is one of the three macronutrients that form the basis of our nutritional needs. The protein we eat is what builds our hair, skin, muscles and bones, as well as the multitudes of hormones, enzymes and neurotransmitters that all work in delicate chain reactions to make the miraculous machine that is the human body to function.
When most people think of protein, the first thing they think of is muscle – this is because protein plays a central role in building and maintaining muscle mass, which is key to metabolism, mobility and our physical strength.
This article describes what protein is, how it helps us build muscle, and guidelines for how much protein women need to build muscle.
What does protein do in the body?
Proteins are complex molecules made up of long chains of amino acidswhich are essentially your body’s building blocks for muscle repair and growth.
Out of 20 different types of amino acids, there are 9 that the human body cannot produce on its own and must obtain from the diet. These nine “essential” dietary aminos are:
- Histidine
- Isoleucine
- White
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valin
All of these amino acids serve specific functions such as balancing our fluid levels, regulating our metabolism, transporting nutrients, and creating hormones.
If your diet is is missing in these amino acids, may be present serious consequences such as depressed immune system, weakness and hair and skin problems.
Do men and women need different amounts of protein?
The short answer to this question is yes, in general, men need more protein on average than women. Protein requirements are calculated based on body weight and activity level, and men are usually larger than women.
Based on the average weight and activity level for both sexes, the recommended dietary allowance for an “average” woman is 46 grams of protein (71 grams if breastfeeding) and 56 grams for a man.
The recommended dietary allowance set by Food and Nutrition Board of the Institute of Medicine uses it same formula to calculate protein requirements for men and women, therefore, in general, women and men require the same amount of protein per unit of body weight: 0.36 grams per kilogram (or 0.8 grams per kilogram) of body weight.
How much protein should I eat to build muscle?
Recommended Dietary Allowances (RDAs) are just the baseline for what you need to avoid becoming deficient and getting sick. Just as the amount of protein a woman needs increases when she’s pregnant or nursing because she’s growing extra tissue (among other things), building muscle requires more than the RDA.
The RDA for daily protein is 10%, but the majority of people in the Western world consume more than this – 16% for Americans and 15-20% for adults in the UK and Europe. THE Protein Summit Reporthowever, states that it is recommended and safe to at least double the RDA.
Along with training, the nutritional key to building muscle is to pack more low-calorie protein into your diet. The ISSA (International Sports Science Association) recommends around 1.2-2.0 grams of protein per kilogram of body weight when trying to build muscle, with the higher level aimed at women undergoing major body transformations or a lot of strength training.
Here are some key ISSA protein guidelines for building muscle:
Balance your macros
Measuring your protein as a percentage of your total caloric intake helps ensure you’re eating a balanced diet that’s optimal for your goals.
Remember: Macronutrients interact within the body in complex ways, and achieving the right balance is key to good health and achieving your fitness goals.
Factoring in body type when calculating protein intake
While optimal protein intake is highly individual and should be taken on a case-by-case basis, different body types they have different protein requirements for building muscle. Not everyone will relate to a specific body type, but it’s worth considering when calculating the percentage of protein your daily calorie intake should include when trying to build muscle.
- Ectomorph: People with this body type are naturally lean, with a higher metabolic rate. A ratio of 25% protein, 20% fat and 55% carbohydrates is a good goal.
- Endomorph: People with this body type tend to have a slower metabolism and are naturally heavier. They should aim for a ratio of 35% protein, 40% fat and 25% carbohydrates.
- Mesomorph: Mesomorphs build leaner muscle more easily and are more athletic. They should aim for a ratio of 30% protein, 30% fat and 40% carbohydrates.
Women’s bodies come in all shapes, sizes, and metabolic rates, so these are all rough guidelines for someone looking for a starting point with their muscle building goals.
Start with the most relevant body type and adjust your macros based on your individual goals and reactions to any adjustments.
