Protein is one of the most vital compounds found within your body; actually, protein is located in every cell, tissue and organ within your body. Because protein is continually being used and broken down, you must provide your body with a steady supply of this compound.
I’m sure you’ve read about protein supplements and its benefit for those wishing to gain muscle mass. If your desire is to increase the size of your arm muscles, you may find that supplementing with protein can support your muscle gaining goals. While protein supplementation is generally considered safe, discuss the use of protein with your physician to determine the ideal dosage.
Evidence of Protein on Muscle Growth:
Every muscle in your body requires protein for the development of muscle tissue, and by consuming extra protein your body is able to rebuild muscle fibers at a higher rate when compared to not consuming ample protein. Because your body cannot tell the difference between protein from supplements and protein from food sources, protein supplements help ensure you receive the ideal daily consumption of protein without having to consume extra calories or carbohydrates.
Unlike fat loss, you can increase the size of specific muscle groups by performing muscle-isolating exercises, such as bicep curls and tricep extensions.
In order for your muscles to grow, you must have a positive protein balance. As your muscles undergo trauma, protein is broken down to support the development of new muscle tissue. Thus, when you have an extra amount of protein, your muscles are able to grow faster and thicker.
Dosage Recommendations:
According to the Centers for Disease Control and Prevention, healthy adult men (aged 19 and over), should eat a minimum of 56 grams of protein everyday. Women aged 19 and over should eat a minimum of 46 grams of protein per day to support a healthy diet.
As stated, these are the minimum protein requirements set aside for adults who live a sedentary lifestyle. If you wish to increase your muscle mass, Vanderbilt University suggests eating 1.8 grams of protein per 2.2 pounds of body weight. Using this method, a man who weighs 180 pounds should consume up to 145 grams of protein for muscle growth support. This formula is active for both men and women.
References Used:
http://www.cdc.gov/nutrition/everyone/basics/protein.html
Centers for Disease Control and Prevention: Protein
http://www.vanderbilt.edu/ans/psychology/health_psychology/Protein.htm
Vanderbilt University: How Much Protein Do Athletes Need?