This week, I want to take a look at proteins play on muscle mass.  Over the course of a year, I had a personal trainer and a higher than normal for me- protein diet after giving birth to my child (I had my reasons to go through all of this post-partum – this is not always recommended).  Let’s take a look at the background of protein and WHY? Protein is essential to muscle growth.

Protein provides the amino acids necessary to build and repair muscle tissue. It’s a foundational nutrient for increasing skeletal muscle mass, especially when combined with resistance training. A 2021 meta-analysis found that increasing protein intake by 0.1 g/kg of body weight per day can lead to measurable gains in lean body mass. The effect is more pronounced when the total intake is below 1.3 g/kg/day, and it plateaus somewhat above that level.

While higher protein intake supports muscle maintenance and growth, simply eating more protein without strength training or adequate stimulus won’t automatically increase muscle mass, you need both!   As a runner, we know that carbohydrates fuel workouts and help prevent muscle breakdown. A balanced intake of protein and carbs is key for optimal muscle development and recovery.  So even as a runner, a higher protein diet is essential.

Overall, protein is essential in our diets, whether its plant based, or animal based be sure to get enough in your everyday diet.