All the nutrients play an equally important for keeping you healthy and fit. But when it comes to bodybuilding, protein does take up the lead. Since body building has more to do with muscles, it is obvious that we want to make sure we do not go wrong anyway.
It is definitely not as easy, but proper protein intake will definitely make things much easier for all. But when it comes to how much protein an individual might need specifically to gain muscles, experts have different opinions.
Some suggest a moderate protein intake, while others would want you to increase the proportion. We know it’s not a simple task to consume the proper amount of protein without an expert’s supervision, so here we are with what you should know.
So whether you are more into home workouts or gym freak without a personal trainer, we have for you everything that you should know. But let us first begin with knowing first why is protein important when it comes to muscles gain.
Protein and Muscle Gain
Losing weight is different from gaining weight, and so are the foods recommended for each process. If we are talking specifically about muscle gaining, then you should know that protein is the most important part of the process. But protein remains constant.
Protein is the most important component for all of the body’s exercise and functioning. But with the same comes the responsibility to balance the amount of protein that you should eat and that you shouldn’t.
Proteins along with amino acids participate in building blocks of the muscle tissue that eventually help you develop muscles. So you should know if your body is a fruit, then proteins are the seeds to grow them. There is no other way you can skip the process.
It is one of the most important components of muscle building, bone density, muscle mass, and basically event physiological functioning of the body. So now that you know a pretty good importance of protein and its connection with muscle gain let us know how much protein intake can be too much as we know balance is the key to perfection.
How Much Protein Do You Need For Muscle Gain?
So experts suggest to consume around 50g of protein in a day. We know that can be a bit confusing, and it even does not sound enough of protein, right? But the dietary allowance recommends that a person should eat at least 0.8g of protein regularly per kg of your body weight.
Athletes around the country consume around 2g per kg of protein every day. So even if you are not able to consume it since day one, getting near that level in the initial 12 weeks would also work just fine for you.
After that, you can slowly increase or decrease your protein intake by consistently consuming protein between 1.2g to 1.6g per kg. This is exactly how you should calculate the amount of protein you consume per day.
Many a times, people calculate protein consumption based on the total calories that they consume. But that sometimes can restrict your muscle growth, and we do not really recommend it. Want to know why? Here are all your answers.
Why Not Consume Protein Based On Your Total Calories?
So as you google, you will ideally get two ways to calculate protein intake. Either on the basis of your total diet or on your weight. But let me tell you, these won’t help you gain muscles any faster.
So it is advisable to stick to a specific proportion of protein intake on a regular basis. We say this because the numbers would vary on a regular basis, and that is precisely what you need to avoid twenty percent protein on a 2000-calorie diet is very different from 20 per cent protein on a 4000-calorie diet despite the fact that the percentages are exactly the same.
The protein consumption thus would vary on an everyday basis, and so there are chances your body would take a bit longer to adjust to fluctuating protein amount it receives on a daily basis.
Therefore, the better option is to consume protein on the basis of your weight and not a diet. If you are told to eat to 2 grams of protein per kg of your body weight, it will definitely be constant for quite a long. It will be consistent, and so muscle gaining would definitely be a bit faster.
So ideally, even if you are just a beginner, 2 grams of protein per kg of your body weight is perfect if you are looking for muscle gain. Now let us know when to eat protein and when not to in order to avoid any sort of muscle loss or protein loss.
What Is The Right Time To Eat Protein?
You must have definitely heard people telling you that constancy is the key when it comes to bodybuilding. And there is no exception to protein intake as well.
Although the proportion might vary, but you know that your body won’t be able to handle anything more than 25g to 35g of protein at a time. So it is mandatory that you divide the intake well, as you do not want to get sick.
The best time to consume protein is right after your workout. Protein consumed within 30 minutes post workout is extremely important in the repair and regeneration process. Your body will thus rapidly absorb a higher amount of protein. It could either be boiled eggs, your protein shake or even milk.
Also, since we are talking about muscle gain, pairing your protein with some carbs can be extremely beneficial. After the workout, our body produces stress hormones like adrenaline and cortisol. These hormones help break protein, fats and sugar. Thus protein consumption becomes quicker, and so does the growth.
FAQs About Protein for Muscle Growth
What Are High Protein Foods For Muscle Gain?
While there are lot many food options variable in the market with high protein content, but you can boost your muscle growth by consuming meat, fish, nuts, seeds, eggs, and dairy products like skimmed milk, greek yogurt, cheese.
Body builders are also recommended the consumption of soy products like soybeans, soy milk, and tofu due to the higher amount of protein content. However, you just need to make sure you are not allergic to any of these products. Calculate the amount of protein you need to consume in a day and add these foods to your plate for protein rich diet.
Which Is The Best Protein For Muscle Growth?
When it comes to muscle growth, there is no best protein option than the one that contains all the essential amino acids. Amino acids are the building block of protein that our body can’t make on its own. These are, therefore, also called a complete protein.
The food products that are high in amino acids leucine helps increase muscle growth quickly. This means including three dairy products such as whey protein indeed works wonders for muscle gain.
Can You Gain Muscle With A Vegan Diet?
Yes, a vegan diet no where means you cannot consume protein, or your diet will lack protein. Just managing what you eat matters the most when we are talking about muscle gain when you are vegan.
If you are vegan, you can consume protein rich foods like seitan, tofu, quinoa, and legumes to increase your muscle mass. You can also opt for vegan protein powders to make protein consumption easier.
Can Protein Make You Gain Weight?
If you consume a higher amount of calories, then yes, you can gain weight. But if you want to gain muscle mass, it is mandatory to keep a check on what you eat.
Our muscle tissue contains water, but fat does not. Consuming a higher amount of protein than your body needs can make you gain weight and not just muscle.
Do Males Need A Higher Amount Of Protein Than Females?
When it comes to muscle gain, males need a higher amount of protein proportion as compared to females. This is because males have a higher proportion of muscle as well. But sticking to the proportion mentioned by the experts is always beneficial if you are unsure of how much protein you should consume in a day.
Final Notes on Protein and Muscle Gain
So yes, that was pretty much all about protein intake for muscle gain. Protein is one of the most important nutrients when it comes to muscle gain.
It is found in a variety of foods and even in many supplements. Adding protein in your diet with proper muscle exercise will lead to muscle repair and eventually growth.
So make sure to consume 2 grams of protein per kg of your weight. Just make sure to follow a proper diet and an eating pattern to see consistent muscle growth. Happy Hustling!!!