Why protein plays a key role in muscle health

We met with Omar Labarta, the founder of OLab Performance and a personal trainer with over 14 years of experience, to discuss muscle health and the importance of protein in nutrition.

Since graduating from Brunel University with a masters degree in sports science, Omar Labarta has gone on to work as a personal trainer. He specialises in strength and conditioning for different fitness companies and high performance centres.

He has since embarked on his journey as a self-employed personal trainer, launching his own brand, OLab Performance.

Today, the Spanish fitness advocate has 14 years of experience in the field and teaches classes across London. He uses a combination of strength conditioning, muay thai and nutrition to improve the health of his clients.

We were lucky enough to pick Omar's brains over the role of protein in building muscle mass, a key topic for any regular gym-goer.

First off, what is skeletal muscle mass?

Skeletal muscle mass (SMM) is an integral body tissue. Together with the nervous system and bones, it is responsible for your body's movements..

Beside its role in allowing you to move, skeletal muscle is the largest site of 'postprandial glucose disposal'. This is a scientific term which just means that your muscles help process the sugar from the food you eat. It's also a site for lipid oxidation (the breakdown of fats). 

Your skeletal muscle mass is also an important factor in your basal metabolic rate. This is the amount of calories you need to function when you're 'at rest'. All this means that preserving your skeletal muscle mass is  essential to maintain your metabolic health.

How do we develop skeletal muscle mass?

Skeletal muscle mass is dictated by the difference between how much muscle you're making (muscle protein synthesis (MPS)) and how much  muscle you're losing (muscle protein breakdown (MPB)).

To put it simply, if you're making as much muscle as you're losing, your overall skeletal muscle mass will stay the same. If you're building more muscle than you lose, your muscle mass will increase. (This is called hypertrophy.) And, if you're losing more muscle than you're building, you will lose muscle mass (atrophy).

You can control this process using two important factors. The first is protein from your diet, and the second is resistance training.

What role does protein play?

Protein provides the structural base for all tissues and organs. During normal daily activity, and especially during exercise, proteins are broken down.

In order to repair muscle structure and function, you have to feed your body with protein.

Protein also plays an important role in maintenance of immune function. This is especially true in athletes and physically active people.(1)

Beside the importance of maintaining muscle mass from a health point of view, there is plenty of interest from the recreational fitness sphere, too. Active individuals and athletes make use of a protein-rich diet, combined with resistance training, to help them build muscle mass.

How much protein do I need?

It's clear how essential the protein is in order to maintain a healthy skeletal muscle mass. But how much do you actually need? Does everyone need the same amount? And when’s best to get it?

Unfortunately, there's no simple answer to these questions. What is clear is that recommending a total daily amount of protein is not enough to maintain a healthy SMM system.

You also have to take lots of variables into consideration such as age and body mass. In addition to these factors, the source (and quality) of the protein, the quantity you eat, and even when you eat it affect muscle protein synthesis. All these things are important in maintaining or increasing muscle mass.