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  • This is How Much Protein You Need to Build Muscle

    21st December 2020

    21st December 2020

    By Shivraj Bassi

    Eating protein and building muscle go together like protein powder and milk in a blender - you can’t have one without the other. 

    Protein is quite literally the building block of strength and muscle. It’s vital for tissue repair and is filled with amino acids. It’s accepted that to build and increase your muscle mass, you need a high level of protein intake. But the wisdom on how much protein it takes to do that varies wildly. 

    Official NHS recommendations state that your daily protein intake should be 50g, but this doesn’t take into account your height, weight or energy output. We’ve done the maths for you so you’ll never need to wonder again how many protein shakes are too many. 

    What is protein and why we need it

    Protein is a macronutrient, which is a nutrient that humans need in large quantities to live. It’s built from amino acids, which your body needs to build everything from your glute muscles to the hair on your head to your fingernails.

    To increase muscle mass, your body needs to be taking in more muscle protein than it breaks down. And this statement isn’t just coming from some gym bro who eats 15 grilled chicken breasts a day - a recent study found that ‘protein intake was shown to promote additional gains in lean body mass beyond those observed with resistance exercise alone’. Protein can also help with weight loss by helping to increase your metabolism and reducing your appetite

    How much protein do I need?

    Photo by Mark DeYoung on Unsplash

    A human’s recommended dietary allowance, which refers to the amount of a nutrient you need to fulfil basic nutritional requirements, is 0.8g per kilo of body weight. While this might satisfy the minimum requirement, it’s not enough for athletes. Sportspeople training at an elite level eat around 2kg of protein every day, and if you’ve just started an intense workout programme, that’s what you should be aiming for. When you’re really working your muscles and waking up sore the next day, this is the amount of protein to gain muscle, as fuel + muscle damage = muscle growth.

    How much protein per day?

    Calculating how much protein you need to build muscle through a proportion of what you eat is a flawed method, as the number you end up with will be dependent on your total calorie intake. Calculating how many grams of protein per day is more consistent when done according to weight, as you’ll be consuming the same amount regardless of your calorie count. 

    The absolute best way to determine how much protein to eat to gain muscle is to base the measurement off your lean body mass, or, everything in your body that isn’t fat. Calculating protein intake for a man who weighs 135g using the 2kg per kg rule states that he should be eating a colossal 270g of protein per day, which is neither necessary or realistic, especially taking into account that research shows little benefit to eating more than 2.2g of protein per kg of lean body mass.

    Calculating how much protein you should eat according to lean body mass is more accurate. If a man weighs 90kg and has 20% body fat, their lean body mass is 72kg. Multiplied by 2.2, their daily protein target is 158g per day - a far more achievable goal

    How much protein should I eat?

    Timing your protein intake is just as important as calculating the amount, as your body can’t process more than 25 to 35g per serving. Spread your consumption out throughout the day and ensure you’re eating protein with every meal - so that’s a moratorium on all those pasta dinners. The most important time to be consuming protein is in the half an hour following your gym session, which is the window to optimise the repair process in your body. 

    Innermost’s protein powders are formulated to maximise muscle growth, strength and power output, so they’re perfect for sipping on immediately post-workout. Even better, the different varieties are targeted to exactly what you’re looking to achieve with your workout regime

    The Strong Protein is designed to help you to push yourself as hard as you possibly can, reduce inflammation and speed up recovery, so you’re down for less time. It’s perfect for building up your muscles and supporting your strength goals. The Lean Protein is formulated to encourage healthy, sustainable fat loss, reduce your cravings and to support muscle growth. 

    Hit up The Fit Protein to increase your energy levels, rehydrate and repair those all-important muscles. And The Health Protein, as well as being vegan, is ideal for boosting your health and your immune system as well as supporting muscle growth. 

    Whichever protein you choose, it’s crucial to imbibe it as soon as possible following your workout as you produce the stress hormones cortisol and adrenaline after exercise, which can be bad for your body. When you’re taking in nutrition, it counters this effect, kickstarts muscle growth and helping to repair your body. 

    Bear in mind that you can have too much of a good thing, especially when it comes to protein sourced from red meat which has high levels of saturated fat. It’s better to source your protein from lean sources, such as protein powders, chicken breasts and salmon. Additionally, people with a very high protein diet are at risk of kidney stones. As long as you stick our above calculation, you should be just fine. Now let’s start working on those gains. 

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    Everything You Need To Know About England’s Newly Relaxed Genetically Modified Food Laws
    The latest guidance around genetically modified foods and genetically modified food laws are changing. Farming regulations have been eased, and this means that costs of production and rules around the creation of genetically modified foods have been altered to make the production of these foods easier… and this has major implications for the food market. So far, the relaxation of these rules and regulations only relates to England, but it’s rumoured that these changes are not far behind for the rest of the United Kingdom. Genetically modified food laws in the United Kingdom With the recent announcement of the relaxation of genetically modified food laws in England, here at Innermost, we felt it was important to dive into the facts, gain all the information and evaluate what this means for our food produce in the United Kingdom and on our supermarket shelves. These changes have sparked wide-spread debate and discussion around the pros and cons and genetically modified foods, so as a brand that produces our products with non-genetically modified ingredients, our interest in the progression of genetically modified food laws and the pros and cons of genetically modified foods is a key priority. First, let’s get the basics out of the way. What are genetically modified foods, what are the current genetically modified food laws in the UK, and how are they changing? Here we go… What are genetically modified foods? Genetically modified foods are foods that have been defined as those that have had their genetic material (aka, their DNA) altered in a way that natural development would not include. This modification is commonly achieved through the addition of genetic information from another organism (simply, another living thing) and can have drastic consequences for the production and longevity of food products such as fruits and vegetables. What does this mean for food production? Genetically modified foods can lead to greater quantities of production and a reduction in food prices. Not only this, but genetic modification can lead to a greater reliability of high-quality food produce due to the decrease in risk from disease. Winning! The story so far: genetically modified food laws in the United Kingdom The current (pre-relaxed) rules and regulations around genetically modified foods in the United Kingdom are pretty complex, we’re not going to lie. Broken down simply, though, the laws state that any genetically modified foods cannot be farmed without prior approval from regulatory agencies such as The Department for Environment, Food and Rural Affairs (or DEFRA, for short). It’s not easy to be approved, either, as since 1992, only 2024 applications have been approved. And after this, any foods that have been approved, that may contain a genetically modified organism (or, as it’s often abbreviated to, a GMO), must be accompanied by written documentation. Not to mention, this process is incredibly expensive, with a £5,000 application fee. As the rules currently stand, thousands of crops have to be thrown away due to their susception to disease such as Blight’s Disease. Whilst genetic modification could easily eradicate this issue and bring thousands more crops to our supermarket shelves, the rules around this method make it so that these foods go unapproved. And therefore, to waste. The proposed genetically modified food law change Whilst a change to these rules looks to be tricky, it’s doable. Scientists are backing the change, with reports stating that a relaxation of these rules would be a welcome change from EU laws, and allow greater, healthier production of crops for our consumption. This change would allow production of GMO foods to be in line with our American counterparts. The pros and cons of genetically modified foods To many, the ideology of genetically modified foods is hailed as fantastic scientific advancement. With the ground-breaking growth in technology that allows us to create a surplus of food to consumers at a low cost, high-yield outcome, many would argue, “why wouldn’t we take advantage of these abilities?” We could go on all day about this debate, but to sum up years of back-and-forth between scientists, farmers, the law and everyday consumers, here’s some of the main arguments towards integrating genetically modified foods into our lives. The pros of genetically modified foods Reduced use of potentially harmful pesticides The creation of drought-resistant foods Accelerated growth speed Better tasting food Less food waste Longer shelf life for food Now, looking at the above list, you’re wondering how anyone can object to the introduction of genetically modified foods. Lower food prices, greater taste, a drop in food waste and a longer shelf life? Sign me up! Well, not everyone feels that way… The cons of genetically modified foods The potential of allergic reactions Genetic modification is a relatively new process The potential for resistance against illness Could lead to the production of harmful toxin Potential loss of nutritional value Summary In light of this proposed relaxation, we thought it was important to mention that all of our products are non-genetically modified, as we prioritise natural, effective ingredients. More information around genetically modified food laws and the current changes are a hot topic at the moment, and something we are keeping a close eye on here at Innermost. We’re big believers in trusting the science. It’s something we’ve always done, are doing, and will continue to do, and keeping you (and ourselves) in the loop when it comes to big changes like this is something we feel super strongly about. Read more
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