Protein For Building Lean Muscle Mass

Today, let’s discuss a topic that’s at the heart of every body transformation: how we fuel. In particular, let’s talk about protein. 

When we get an adequate amount of protein into our daily diet, we increase our ability to build lean muscle mass. As we grow older or experience sarcopenia – aka the loss of skeletal muscle mass and strength – this is especially important.

But there are quite a few misconceptions surrounding protein for building lean muscle mass. Let's dive into those topics next, starting with the most basic of questions: how much protein should I get?

How much protein do I need?

One of the first questions a new trainee asks is this: How much protein do I need?

Smart Fit Method's premier nutritionist Megan Lyons has written specific guides to help you discoverthe right amount of protein for you with a scientific approach. She recommends consuming 20-35g of protein per meal with a daily goal of 0.9g per pound of body weight, and those grams should come from a high-quality source.

Eating more protein may feel difficult and even weird at first. Many people are used to eating only 30 grams per day instead of the recommended 30 grams per meal. We understand it's hard for many people to make this change which is why our training packages at The Smart Fit Method include meal plans and protein supplement recommendations like Mikuna and HumaPro (both of which contain the helpful leucine) - available at every Smart Fit Method longevity studio.

Why do I need to eat so much protein?

The next logical question, of course, is why? Why do I need to be eating, essentially, my body weight in grams of protein every single day? The answer is an important one.

Keeping your dietary protein high every day is the key to building and protecting lean muscle mass, particularly when combined with training. Protein builds and maintains the body's muscle, and muscle is what keeps us strong and active. Muscle also drives metabolism, which means in order to lose body fat, you need to build muscle.

Read Lyons' advice on the power of building muscle in her article here.

But muscle isn't only important for aesthetics, of course. When you get stronger and add muscle, you reduce your risk of falling and increase your independence. This means you can keep active for longer as you age and continue doing the activities you love.

How can I know how much lean muscle I have?

We'll give you a hint: the number on the scale is meaningless. When it comes to understanding how much lean muscle you have, you need a more scientific approach.

The best way to determine the amount of lean mass in your body is to receive a 3D body scan. These scans are widely available commercially or can be done by a physician. Regular body scanning during body composition adjustment efforts is critical to evaluating your nutritional protocols for effectiveness.

The Smart Fit Method uses a full body 3D scanner to understand your body composition in a non-judgmental, private session. These scans are done monthly, and your personal trainer discusses those results with you immediately. Results are also available to you on your Smart Fit Method app, so you always have the power to view your own progress and measure your results.

If you’re looking to increase your strength and grow your lean muscle mass, come in and try out one of our Smart Strength sessions. They are always perfectly tailored to your skill level thanks to AI-powered equipment and top-notch personal trainers.

Sources / Learn More

Check out our Youtube video on the same topic: The Smart Fit Method 101: The Importance of Protein for Lean Muscle Growth

Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.

Jang YJ. The Effects of Protein and Supplements on Sarcopenia in Human Clinical Studies: How Older Adults Should Consume Protein and Supplements. J Microbiol Biotechnol. 2023 Feb 28;33(2):143-150. doi: 10.4014/jmb.2210.10014. Epub 2022 Oct 31. PMID: 36474318; PMCID: PMC9998208.

Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care. 2009 Jan;12(1):86-90. doi: 10.1097/MCO.0b013e32831cef8b. PMID: 19057193; PMCID: PMC2760315.

Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016 Apr 1;9(2):159-167. PMID: 27182422; PMCID: PMC4836564.

“166: High Protein Diet for Women” on the Over 40 Fitness Hacks podcast, April 27 2022

“How Protein Reduces Cravings, Supports Muscle, And Promotes Health” on the Doctor’s Farmacy with Mark Hyman, M.D. podcast, January 30 2023

“What Types and How Much Protein Do You Need?” on the Doctor’s Farmacy with Mark Hyman, M.D. podcast, July 24 2023