Protein is one of the three macronutrients that form the foundation of our nutritional needs. The protein we eat is what builds our hair, skin, muscle, and bone, 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 work.
When most people think about protein, the first concept they relate it to is muscle – that’s because protein plays a central role in building and maintaining muscle mass, which is key to our metabolism, mobility, and physical strength.
This article discusses what protein is, how it helps us build muscle, and guidelines on the amount of protein that women require to build muscle.
What Protein Does In The Body
Proteins are complex molecules composed of long chains of amino acids, which 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 diet. These nine “essential” amino diets are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
These amino acids all serve specific functions such as balancing our fluid levels, regulating our metabolism, transporting nutrients, and creating hormones.
If your diet is lacking in these amino acids, there can be severe consequences such as a depressed immune system, weakness, and hair and skin issues.
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 typically larger than women.
Based on an average weight and activity level for both genders, 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 the Food and Nutrition Board of the Institute of Medicine uses the same formula for calculating protein requirements for men and women, so, in general, women and men require the same amount of protein per unit of body weight: 0.36 grams per pound (or 0.8 grams per kilogram) of body weight.
How Much Protein Should I Eat To Build Muscle?
Recommended dietary allowances (RDAs) are only the baseline for what you require to not become deficient and get sick. Just like how the amount of protein a woman requires goes up when pregnant or breastfeeding because she’s developing extra tissue (among other things), building muscle requires more than the RDA.
The RDA for daily protein is 10%, but a majority of people in the Western world consume more than that – 16% for Americans, and 15-20% for adults in the UK and Europe. The Protein Summit Report, however, states that it is recommended and safe to at least double the RDA.
Along with training, the dietary key to building muscle is to pack more low-calorie protein into your diet. The ISSA (International Sports Sciences Association) recommends around 1.2-2.0 grams of protein per kilogram of body weight when trying to build muscle, with the high end being targeted for women who are undergoing significant body transformations or a lot of strength training.
Below are some basic ISSA protein guidelines for building muscle:
Balance Your Macros
Measuring your protein as a percentage of your total caloric intake helps to ensure that you’re eating a balanced diet that is optimal for your goals.
Remember: Macronutrients interact within the body in complicated ways, and achieving the right balance is key to good health as well as 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 have different protein requirements for building muscle. Not everyone will relate to a specific body type, but it’s worth factoring in when calculating the percentage of protein your daily calorie intake should consist of when trying to build muscle.
- Ectomorph: People with this body type are naturally thin, 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 lean muscle more easily, and are more athletic. They should aim for a ratio of 30% protein, 30% fat, and 40% carbs.
Women’s bodies come in all shapes, sizes, and metabolic rates, so these are all rough guidelines for someone who is looking for a starting point with their muscle building goals.
Begin with the most relatable body type, and readjust your macros depending on your individualized goals and reactions to any adjustments.
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