Proteins e composed of various amino acids that are essential for life, and they’re necessary for building muscle because they’re the most important building blocks of the body.
So how many grams of protein a day to gain muscle?
And when is the best time to consume as much protein as quickly as possible?
How much protein do I need to build muscle?
Protein intake is essential for muscle building because the muscles consist primarily of protein.
Suppose you don’t have a physical job and you don’t exercise regularly. In that case, we recommend 0.8 grams of protein per kilogram of body weight because protein is essential whether you workout or not.
But Those who exercise regularly and want to build muscle should increase their protein intake. We recommend 1.3 to 1.5 grams of protein per kilogram, and this applies to both sexes.
A continuous intake of protein is not essential, and you don’t need to eat protein around the clock. The goal is to cover the protein needs of the day through your diet. And you can do that in 2 or 3 meals and even in one meal (the OMAD diet).
A post-workout shake can help build muscle. After training, you should drink it within the anabolic window, up to 2 hours after training.
Also, according to studies, consumption of protein after exercising allows greater dietary protein use in both young and older people.
Whey protein is the most popular protein shake for muscle building and is particularly suitable for all strength and endurance sports. Also, Whey Protein is quickly absorbed and completely metabolized within 30-45 minutes after ingestion.
Vegetable vs. Animal proteins
Muscle building works best with a balanced intake of plant and animal proteins. And because they have different amino acids, the combination of both ensures maximum biological value.
The advantage of plant proteins is that they rarely have cholesterol and are also often lower in fat. For example, sweet potatoes and egg, chia seeds with milk, or jacket potatoes and cottage cheese are excellent protein sources to build muscle.
And here is a complete meal plan with a grocery list to help you increase your protein intake.
Can I eat too much protein?
Most people think that too much protein can damage the kidneys and causes acidity in the body. And These two statements are often associated with a high protein diet. But Science disagrees about that.
What actually happens is that the body excretes the excess protein. So you can increase your protein intake if the goal is to build muscle.
And a balanced diet of complex carbohydrates, healthy fats, and high-quality proteins is important for a fit and active life.
For building muscle, you should increase your protein intake through diet. And a balanced combination of animal and vegetable proteins works best.
For muscle building, we recommend 1.3-1.5 g of protein per kilogram of body weight.