Getting enough protein is essential for building muscle mass. This macronutrient has been widely acknowledged as the key to gaining muscles because of its role in supporting growth and maintenance of body tissues. Protein also plays an important role in the production of hormones, enzymes, and vitamins that support muscle growth. If you want to build muscle mass by eating, you need to up your protein intake to support your muscles. But what does it exactly mean? What kind of food should you eat for that? Let’s check this article for more information about how much protein you should eat to gain lean muscles.
How Much Protein Should You Eat to Build Muscle Mass?
As we have mentioned above, eating more protein will help you build muscle mass. A research suggests that consuming 1.2 to 2 grams of protein per kilogram of body weight is recommended for adults. So, if you have a weight of 70 kilos, your ideal protein intake should be between 90 and 170 grams daily. This is a general recommendation, though. It is suggested that you should increase your protein intake when you are trying to build muscle mass. An ideal recommendation for eating more protein to gain lean muscles is around 2 to 3 grams per kilogram of body weight per day. For example, if you have a weight of 70 kilos, you should consume between 140 and 210 grams of protein daily to build muscle mass. It’s important to understand that this is a very high amount of protein. It’s not something that you can easily fit into your diet.
What Kind of Food Should You Eat to Gain Muscle Mass?
You should consume protein from different sources to get the best result for building muscle mass. You can eat protein from both plant and animal sources. Some of the best sources of protein to build muscle mass include eggs, milk, fish, and meat. You should also eat foods that are rich in amino acids. Amino acids are the building blocks of protein. Some of the best foods that are rich in amino acids include beans, dairy, eggs, fish, and soybeans.
Why Eating More Protein is So Important When Trying to Build Muscle Mass?
You have to consume more protein when you are trying to build muscle mass because muscles are composed of protein. Whenever you exercise and stretch your muscles, they tear. Your body repairs these tears with proteins. When you are trying to gain muscle mass, you need to consume more protein than your body requires. The extra protein will be used to repair the muscles that have been torn during workouts and build new, stronger muscles.
How Much Protein for Building Muscle Mass for Men and Women?
As we have mentioned above, men should consume more protein than women because they have greater muscle mass. That’s why the ideal daily protein intake for men is higher than women. How much protein for building muscle mass for men and women? The recommended daily amount of protein for adults is 0.8 grams per kilogram of body weight per day. This means that a man who weighs 70 kilos should consume roughly 54 grams of protein daily and a woman who weighs 60 kilos should consume 48 grams of protein daily.
Which are the Best Sources of Protein to Build Muscle Mass?
Now that you know how much protein you should consume and what kind of food you should consume, let’s check the best sources of protein to build muscle mass. These are some of the ideal sources of protein. Eggs are packed with protein and also contain healthy fats that will help to maintain your cholesterol levels. Milk: It is one of the best sources of protein and is also rich in Vitamin D that supports healthy bones. Fish is one of the best sources of protein and also contains healthy fats that are essential for the function of your body. Meat is one of the best sources of protein. Beans are a great source of protein and also contain other nutrients that contribute to a healthy diet.
Conclusion
We hope that this article has helped you understand how much protein you should consume to build muscle mass. Make sure to include foods that are rich in protein in your diet. You can also use protein supplements if you struggle to meet your daily recommended protein intake. If you are trying to gain muscle mass, you should consume more protein than you would normally consume. This will help you repair your muscles after workouts and also build new muscles. Having more muscle mass will also help you burn more calories as your muscles are metabolically active tissues that require energy to function. So, make sure to eat more protein if you are trying to gain lean muscles.
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