Each individual’s protein requirements depend on age, activity level, muscle mass, and health. Proteins comprise of amino acids, which are building blocks of cells and tissues and vital for muscle growth, repair, and maintenance. Building muscle requires a good amount of protein and strength training. Nutritionists recommend taking at least 0.8 g of protein per kilogram of body weight.
There are 20 amino acids, of which few are made in our body while others need to be taken through food and supplements. Without adequate protein, our body breaks down muscles to provide the amino acids required for optimal functioning. Decreased muscle mass and strength can lead to many problems over time.
Each gram of protein provides four calories. Individuals with a sedentary lifestyle should take 10-35% of their daily calories from protein.
Don’t just concentrate on the quantity but also protein quality. The protein obtained from animals has the ideal ratio of essential amino acids. Vegetarians may find it tough to meet the daily protein count through only food and may require supplements. The same goes for athletes and bodybuilders who have higher requirements than usual.
How much protein is for building Muscles? What Study Says
Protein requirement varies from person to person. A study in the journal Nutrition Reviews states that protein intake in the range of 0.5 to 3.5 g per kg of body weight supports an increase in lean body mass.
Mass gain also depends on the activity level of individuals– people who’re physically active need more protein than those who are sedentary; older people require more protein to avert diseases like osteoporosis and sarcopenia, which are more prevalent among them.
Increase Protein Intake to Gain or Lose Weight
The body must synthesise more muscle protein than it breaks down to gain muscles.
People who are dieting to lose extra kilos but don’t wish to lose muscle should increase their protein intake to prevent muscle loss.
Maintain your macro diet ratio as it impacts the body composition. More protein intake should not scale up the calorie count, which can again be difficult to deal with in the long run.
Best muscle–building foods
Know your body’s protein requirement to achieve these goals with your daily diet.
Here are a few plant and animal-based sources of protein that can help you gain muscle mass healthily.
Eggs
Eggs are a rich source of good-quality protein and essential nutrients like B vitamins and choline. They contain leucine, an amino acid that helps in muscle gain.
Salmon
Salmon is rich in protein and a good source of omega-3, a healthy fat with anti-inflammatory properties, which improves blood circulation in the body, preventing muscle loss.
Chicken
Chicken is a low-fat protein source, which tastes good and is also the best way to gain muscle. Chicken is also rich in vitamins B3, B6, and B12, essential for energy production and brain health.
Tuna
Tuna is an excellent source of protein, which helps slow down the loss of muscle mass and strengthens muscles. It’s also rich in omega-3 fatty acids, which reduce muscle inflammation, and vitamins A and B, which optimise exercise performance.
Turkey
Turkey is a great snack to have before and after meals- it’s high in protein, low in fat, and contains niacin, a B vitamin that provides energy to cells from fats and carbohydrates in the body. Turkey also has potassium and magnesium, which play an role in improving exercise performance.
Lentils
Lentils are one of the richest sources of protein, fibre, carbohydrates, vitamins, and minerals and the best protein source for people following a plant-based diet. Combine lentils with rice to achieve a balanced amino acid profile.
Tofu
Tofu is a plant-based food made from soybeans that promotes muscle growth. It’s rich in minerals like potassium and phosphorus, which improve performance.
Beans
Beans are one of the richest sources of plant-based protein that help in lean muscle gain.Combine with grain or rice to achieve the optimum amino acid content required for muscle growth.
Cheese
Cheese is a great muscle-building food item to add to your diet. Opt for low-fat cheese, rich in protein and calcium that strengthen bones and muscles. Cheeses that have a high protein content include parmesan, low-fat Swiss, and low-fat cheddar cheese.
Peanuts
Peanuts are a tasty snacking option with a good nutrition profile– they’re rich in magnesium, B-complex vitamins, and antioxidants.
tips to Increase Your protein intake
- Have 3-4 meals in a day, which includes 20-40 g of protein per meal
- Vegetarians can pair complementary proteins like rice and beans or rice and lentils for a complete protein diet
* Include protein shakes or protein bars mixed with nuts to give your palate a burst of flavour and the richness of nutrients