Is 50 g of Protein Enough to Build Muscle?

September 23 2024, by Sandesh Prasannakumar, 8 min reading time

When men often look at the chiselled bodies shining down from the front pages of magazines or on Instagram, they might understandably think that stacking up muscle now costs more money than before. However, this concept is very far from the truth. Protein powders, even fancy sets of punctual supplements, and, of course, your very own personal training plan make it seem as though building muscle requires a large amount of money to be laid out to show results. This, however, is not the reality. 

Is 50 g of protein enough to build muscle? In this post, we will talk about whether 50 g of protein can actually help you pack on lean tissue and grow slimmer waists! We will also provide steps for working into a budget-minded life with the highest lean tissue outlay possible.

Protein: The Building Block for Muscle Growth

Protein serves as the basic building block of muscle tissue and is a vital macronutrient. It consists of amino acids, and after exercise, your body uses them to repair or replace any damaged part of an injured muscle fibre. As your muscle fibres break down, they allow you to "shape" and "forge" your body. Muscle pain can be traced to these tiny tears not healing properly once they are held up to the tearing forces. Taking in protein provides essential amino acids for mending the muscle tears, thus promoting growth and increasing strength.

The Recommended Daily Protein Intake

The current Recommended Dietary Allowance (RDA) for protein is around 0.8 grams per kilogram (0.36 grams per pound) of body weight. This baseline ensures basic bodily functions. However, for individuals aiming to build muscle, the recommended intake increases. The Academy of Nutrition and Dietetics suggests athletes and individuals engaging in strength training can benefit from consuming 1.2-2.0 grams of protein per kilogram (0.5-0.9 grams per pound) of body weight daily.

Can You Build Muscle with 50g of Protein?

No answer alone will suffice, as Occam's razor says that a complex one should break into simple ones. Here are some factors this will depend on:

• Your Body Weight: Someone weighing 50kg (110 lbs) would be eating less protein than someone 80kg (176 pounds). Given so-called differentials in needs under given conditions, it is inconceivable that there would be no difference for protein as well. 
• Your Activity Level: If you`re a beginner who is engaging in light strength training, 50g of protein might suffice for some initial muscle gain. However, as your training intensity and volume increase, your protein needs will likely rise accordingly. 
• Your Individual Needs: Some people may naturally require more protein than others in order to achieve optimal muscle growth. This is based on factors like genetics as well as metabolism and how these impact an individual's use of nutrients.

Building Muscle on a Budget: Strategies for Success

Even with a limited budget, you can create a muscle-building diet packed with protein. Here are some tips to get you started:

• Prioritise Protein Sources: You should make eggs, Greek yoghurt, cottage cheese, chickpeas and other budget-friendly proteins. Not all proteins are expensive. Look for lean cuts of meat like chicken breast, ground turkey, and lean pork. 
• Plant-Based Diet: In many cases, vegans or vegetarians think that if they do not eat animal products, they will not get enough protein to feel satisfied. If you are one of them, try tempeh, tofu, nuts and beans or lentils. If eaten in small amounts, individual plant-based proteins may be short on certain amino acids compared to those derived from animals. 
• Cook at Home: Eating out can be costly. It is also difficult to find a high-protein selection in most restaurants. Cooking at home gives you full control over what goes into your dish and ensures that all meals are rich in protein and the other essential nutrients needed for good health. 
• Buy in Bulk: For instance, if you purchase staples like dry beans, lentils and frozen chicken breasts in bulk, then your daily protein intake is going to rise, but only the cost will fall. 

Conclusion

It takes dedication, consistency, and a healthy way of living to build a muscular body. Not only is protein a big factor, but it's just part of the whole package. So make sure that all your food bases are covered properly with a good diet that includes fruit, vegetables, and grain foods. There is nothing worse than believing that you have been working hard enough but instead finding out that sleep had been the last thing on your mind. Make sure your programme of muscle-building strength training keeps the muscles under increasing stress with each session.

Remember, building muscle is a journey, not a race. Embrace a budget-friendly approach by incorporating the tips mentioned above. With dedication, smart planning, and a focus on whole foods, you can achieve your muscle-building goals without breaking the bank. Visit Genetic Nutrition today!

FAQs

Absolutely! A variety of plant-based protein sources like lentils, beans, tofu, tempeh, nuts, and seeds can be incorporated into your diet to reach your protein goals. Explore creative ways to include these ingredients in your meals and snacks.

Fatigue, muscle weakness, frequent hunger pangs, and difficulty recovering from workouts can be signs of insufficient protein intake. If you experience any of these symptoms, consult a healthcare professional or registered dietitian for personalised guidance.

The Academy of Nutrition and Dietetics suggests athletes and individuals engaging in strength training can benefit from consuming 1.2-2.0 grams of protein per kilogram (0.5-0.9 grams per pound) of body weight daily. However, consulting a registered dietitian can help you determine the optimal protein intake for your specific needs and goals.

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