ame="propeller" content="02f1b642def36e05354c3e5076063240"> HOW MUCH PROTEIN DO YOU NEED ? ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley



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.

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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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