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 […] read more