How much protein should I eat to build muscle?

Man with protein foods

Everybody knows protein is a building block of muscle. Protein It is very important to repair muscle tissues and therefore having protein is very beneficial.

However, it is important to take care of the quantity as a lot of people have a misconception about how much gram of protein should I eat to build muscle

Ok, let’s first understand

what’s in muscle?

Muscle contains 75% of water, 18% of protein, 5%fats, 1% vitamins, and 1% carbs

Water 75%

When it comes to muscle building, water plays a key role it transports the nutrients needed for producing protein and glycogen structures, the building block of muscle

18% protein

Protein is the main component of muscles, bones, organs, and skin, Excluding water, muscles are composed of

approx 18% of protein, making this nutrient especially important for athletes

5% fats

This is the nutrient that is often ignored by many people. Agreed that fat should be less in the case of fitness goals, however, there are certain good fats that are in fact important for overall health and muscle strength. There are a few fatty acids that are required but our body cannot produce them. Also, our body relies on fat to supply energy to muscles during physical activity.

Approx 15-20% of calorie intake should be from fat.

1% vitamins

Vitamins play an important role when it comes to muscle growth and recovery. They also help in increasing muscle mass and providing strength.

1% carbs 

carbohydrates are the primary source of energy. They are partially converted to glycogen, which is stored in muscle to power your workouts. Approx. 50-55% of your daily calories should come from carbs but it does not mean that you can rely on junk food such as pizza, burgers, etc. You should include healthy Options.

It is also important to note what kind of carb you are having at what time of the day. Complex carbs are good to have in breakfast or pre-workout whereas simple carbs serve as a good option post-workout. However, as complex carbs take time to digest, it is always suggested to have them at least 2 hours prior to a workout so that they can digest properly and provide energy during workouts.

How much protein to build muscle?

To build muscle

In order to gain muscle, he or she should be consuming around 1.5 grams to 2.00 gram 

per [1kg – 1.5 or 2.00]

For general health

The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8 grams of protein per kilogram or 0.35 grams per pound of body weight per day for general health.

per [1kg – 0.8 or 0.35]

Protein required To increase muscle mass

It is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

per [1kg – 1.2 or 1.7]

Apart from these, the timing of the protein intake should also be kept in mind. The intake should be fairly spread throughout the day so that it gives you the best results 

Now, you came to know how much gram protein is required to build muscle but keep in mind that only if we take protein we can build muscle that’s not true.

When it comes to building muscle each and every nutrition plays an important role like protein, fats, carbohydrates, and water so if you are confused about how much for carbs, fats, and carbohydrates then you can refer to 9 nutrition rules for building muscle

Finally, we came to know how each and every nutrition plays an important role when it comes to achieving your fitness to the next level.

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