Protein and Muscle Growth: Why Men Need More Protein for Energy, Muscle Mass, and Overall Health

In recent years, more men are struggling with low energy, decreased muscle mass, and even low testosterone. One common culprit? Not getting enough protein. Protein isn’t just essential for muscle—if you’re not meeting your protein needs, you could face a range of health issues, from fatigue to immune weakness. Here’s why adequate protein intake is key for men’s health and how you can meet your daily needs.

Why Protein Matters for Men’s Health

Protein is a crucial macronutrient responsible for maintaining muscle mass, supporting energy levels, repairing tissues, and keeping your immune system functioning optimally. Yet, our blood testing has shown that a surprising 1/3 of male Bioniq members age 30-55 aren't getting enough protein.

Without enough protein, men may experience:

• Fatigue and low energy levels
• Loss of muscle mass and strength
• Slower recovery post-exercise
• Skin issues and weakened hair
• Lowered immunity

How Much Protein Do You Need?

For optimal health, it’s recommended to consume not more than 1.5 grams of protein per kilogram of body weight daily. For example, if you weigh 65 kg (143 lbs), aim for not more than 97.5 grams of protein daily to support muscle maintenance and growth. This amount can vary based on age, activity level, and overall goals, so consider speaking to a healthcare provider to confirm what’s right for you [source].

Top Protein Sources to Include in Your Diet

Ensuring that each meal contains a source of protein is an effective strategy. Here are some high-quality sources:

• Animal-Based: Chicken, turkey, beef, eggs, cottage cheese, Greek yogurt
• Plant-Based: Lentils, chickpeas, beans, quinoa, tofu

Did you know? Lentils are a great plant-based protein source with a low glycemic index, meaning they won’t spike your insulin. While chicken contains more protein per 100g, lentils offer additional fiber and are a powerful addition to any diet, especially for maintaining steady energy levels without blood sugar fluctuations [source].

Supporting Muscle Growth with Key Vitamins and Supplements

In addition to protein, certain vitamins and supplements play an essential role in muscle repair, recovery, and growth. Here’s a breakdown of some of the most important ones:

• Vitamin D: Crucial for muscle strength, bone health, and testosterone support, especially for those with limited sun exposure. Interestingly, 98% of people tested have critically low levels of Vitamin D [source].
• B-Complex Vitamins (B6, B12, Folate): Aid in energy production, red blood cell formation, and protein metabolism, all necessary for muscle repair and growth [source].
• Vitamin C: Important for collagen synthesis to keep tendons and ligaments strong. It also helps reduce oxidative stress in muscles after intense workouts [source].
• Vitamin E: Acts as an antioxidant, protecting cells from oxidative damage, particularly after heavy lifting, and can improve recovery time [source].
• Magnesium: Essential for muscle contraction, relaxation, and reducing cramping and soreness post-exercise [source].
• Omega-3 Fatty Acids: Help reduce inflammation, support joint health, and aid in lifting performance, making them beneficial for recovery [source].

Protein and Creatine for Muscle Repair and Growth

In addition to protein, creatine is a popular supplement for those aiming to build muscle and increase strength. Creatine supports ATP production, providing quick energy for high-intensity exercise and aiding in muscle recovery and growth. Studies show creatine supplementation may help increase muscle mass and improve workout performance, making it an excellent addition to a protein-rich diet [source].

Achieving Muscle Health with Bioniq’s Support

While focusing on protein, vitamins, and supplements, remember that your unique needs can vary. Bioniq offers a personalized approach, creating custom supplement plans tailored to your individual health profile. By taking Bioniq’s Quiz, you can find out which nutrients may be missing in your diet and get a formula that complements your muscle growth, energy, and wellness goals.

For men looking to build muscle, maintain strength, and enhance recovery, protein intake is a key part of the equation. With the right support and a balanced approach, you can optimize your nutrition for long-term health and vitality.

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