The key to muscle mass growth is an adequate amount of protein in the diet. A lack of progress in gaining muscle mass is one of the signs of inadequate nutrition and a deficiency of protein in particular.
But how can you tell if there is enough protein in the diet?
A deficiency of protein in the body manifests itself through certain symptoms, which you can read about here. In this article, we will discuss the concept of nitrogen balance, which doctors use to assess the adequacy of protein intake in food.
Nitrogen is the main component of amino acids, the building blocks of protein molecules. By measuring the amount of nitrogen entering and leaving the body, one can study protein metabolism and determine whether there is enough protein in the diet to meet current needs.
Main thoughts:
A positive nitrogen balance is a necessary condition for muscle growth
Gaining muscle mass with insufficient protein in the diet (negative nitrogen balance) is impossible
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What is nitrogen balance?
All protein products, or more precisely – protein, contain nitrogen. It is a part of each molecule.
When we consume protein-rich foods such as meat, dairy, eggs, nuts, legumes, or drink a protein shake, the amount of nitrogen in the body increases. Some nitrogen is excreted from the body through waste products (feces, urine, sweat, shedding hair, and dead skin).
Nitrogen balance is the difference between how much nitrogen “enters” the body and how much “leaves.” The value of this quantity directly indicates whether there is enough protein in the diet.
Nitrogen balance = (Nitrogen intake) – (Nitrogen losses)
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How to determine if there is enough protein in the diet based on nitrogen balance?
There are different states:
Positive nitrogen balance
The amount of nitrogen coming from food is greater than that which is excreted. This is an absolutely necessary condition for the growth of the body, both for a child and for an athlete striving to increase muscle mass.
With a positive nitrogen balance, recovery after training occurs faster and there is greater potential for muscle growth.
Recommended protein doses in sports and bodybuilding are calculated based on the condition of ensuring a positive nitrogen balance in the body.
A positive nitrogen balance is a necessary condition for muscle growth
Neutral nitrogen balance
An equal amount of nitrogen enters and exits the body.
This is a normal state for an average adult. It is not ideal for muscle mass growth, but it is not the worst either.
Negative nitrogen balance
More nitrogen is excreted from the body than is ingested.
There is very little protein in the diet. This is the worst state for the body, the result of which can be serious health problems. Prolonged presence in this state leads to loss of muscle mass, weakened immunity, and muscle weakness.
Gaining muscle mass with a lack of protein in the diet (negative nitrogen balance) is impossible
A positive protein balance is a necessary, but – INSUFFICIENT, condition for muscle mass growth. It is insufficient because without the presence of a stimulus in the form of physical activity, as well as an overall low caloric intake in the diet, when dietary protein is used for energy rather than for building, muscles will not grow.
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Even if the diet contains enough protein, if there is no stimulus for muscle growth in the form of physical activity, and the overall caloric intake of the diet is very low – muscles will not grow
Even a short-term insufficient intake of protein is extremely undesirable, as it can lead to muscle catabolism, where muscle cells are broken down to provide amino acids for essential functions in the body: hormone synthesis, antibodies (the basis of the immune system), enzymes, etc.
In a sense, muscles serve as a kind of reservoir of amino acids that “opens” in case of necessity.
A negative nitrogen balance is an obstacle to muscle tissue growth.
How to measure nitrogen balance?
Nitrogen balance is calculated by measuring its content in excreta: this value is directly dependent on the total amount of nitrogen “lost” by the body over the course of a day.
1 The most accurate way to determine if you have enough protein in your diet is to take the appropriate tests, based on which a doctor can identify any issues in your diet (not just related to protein) and provide personalized recommendations.
2 As for home conditions, some sources mention that you can assess losses using special test strips, similar to those used in pregnancy tests ;), to analyze nitrogen content in urine. This method is not as precise as the previous one, but it is certainly convenient, and you can evaluate “a lot” or “a little” with its help.
