What is the role of protein in muscle building?

Protein plays a crucial role in muscle building due to its function as the building block for muscle tissue. When a person engages in resistance training or weightlifting, microscopic tears occur in the muscle fibers. This is a natural and necessary process for muscle growth, known as muscle hypertrophy. To repair and rebuild these tears, the body relies on protein. Protein provides amino acids, which are essential for synthesizing new muscle tissue. There are twenty different amino acids, nine of which are considered essential, meaning that the body cannot produce them and they must be obtained from the diet. Consuming an adequate amount of protein after a workout is particularly important, as it helps accelerate recovery and promotes greater muscle growth. Research suggests that spreading protein intake throughout the day, ideally including a source of protein in meals and snacks, can aid in maximizing muscle protein synthesis. For individuals looking to increase muscle mass, it is often recommended to consume a higher protein diet, typically in the range of 1.2 to 2.2 grams of protein per kilogram of body weight, depending on training intensity and individual goals.