How much protein should I eat to build muscle?
1.
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.
For more information Visit: Muscle
Building - Shaping Your Muscle
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