HOW MUCH PROTEIN DO YOU NEED ?
When it comes to building muscles the most important nutrient is protein and question comes up how much we need it
Proteins are the main building blocks of your body, used to make muscles, tendons, organs, as well as enzymes, hormones and neurotransmitters .
Proteins are made of amino acids , Some amino acids are produced by the body while the remaining is to be taken from diet. Animal products like chicken,eggs,mutton, dairy products are a rich source of protein and contain almost all the essential amino acids.
For vegetarians foods rich in proteins are tofu,soya bean,paneer,milk,lentils , chickpeas,cottage cheese,quinoa etc.
Eat protein to gain muscle
Muscles are built from protein. Muscles are broken constantly and rebuilt.
To rebuilt muscle we need to intake more protein i.e there should be a positive protein balance.The positive protein balance makes it easier for the body to repair the muscles as well as built new and stronger muscle fibers
Eat protein to loose fat
We need to be in a calorie deficit to reduce fat.
Being in a calorie deficit may help in loosing fat but muscles are also lost in the process. Studies have found that increasing protein intake helps in loosing fat but also it helps in maintaining muscles that you have already gained.
How much protein you need ?
So an individual who wants to gain muscle should eat more protein rich food.
But when it comes to people who are physically active i.e whether it there job that requires physical work or they are into gym/exercising , The amount of protein required for such individuals increases. The increase in the protein requirement is due to the increase in muscle breakdown which are required to be repaired and built back and protein being the building block of muscles more of it is required.
A normal person who is into some physical activity may require roughly 1.3-1.5 gms of protein per kg of his/her body weight.
However when the goal is to gain muscle mass, a common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg .
The amount of protein an individual needs depends on his/her age, body goals,daily physical activity .Its difficult to give exact figures but my recommendation is to keep your daily intake of protein to at least 1.3-1.5 grams per kg of your body weight and if your goal is to increase muscle mass than the protein intake should be 2-2.2 gms per kg of your body weight.