The protein and strength training dynamic duo

Going back to last week’s blog, preventing age related muscle mass is extremely important. We all understand that resistance training is important for your muscles but combining the hard work you put in at the gym with enough protein intake is where the magic really happens. When you combine resistance training with enough protein intake, you can increase your muscle mass gains by 17% compared to strength training alone. According to the meta-analysis led by Dr. Stuart Phillips individuals consuming 1.6 grams of protein per kilogram of body weight daily while engaging in resistance training increased their muscle mass by 27% and their strength by 10%, compared to those who trained without extra protein.

To put 1.6 grams of protein per kilogram let’s break it down. But before I break it down, we need to discuss how we determine weight to calculate. It is important to make sure that you are not factoring extra body fat mass into the calculation. In other words, when you calculate for protein intake according to body mass, it is better to go with ideal body weight to make sure you are not over consuming protein. You can use this link to determine if you are currently in your ideal body mass range.

For a 120 lb ideal body weight, in order to consume 1.6 grams per kg, you would need to consume 88 grams of protein daily. or consume 30 grams in 3 meals.

For a 150 lb ideal body weight, in order to consume 1.6 grams per kg, you would need to consume 109 grams of protein daily, or consume 36 grams in 3 meals.

For a 180 lb ideal body weight, in order to consume 1.6 grams per kg, you would need to consume 131 grams of protein daily, or consume 44 grams in 3 meals.

The dynamic duo of resistance training AND protein is essential to maintaining muscle mass and strength.