How Much Protein Do I Need To Build Muscle? A Short Guide On Your Protein Needs
Working out regularly is only one piece of the muscle building puzzle.
The other big piece is proper nutrition...
in fact it could be argued that this is the most important piece, since without correct nutrition it is extremely difficult for your muscles to repair and grow after a hard workout (let alone having the energy to complete the workout in the first place).
There is a saying among bodybuilders that muscles are built in the kitchen, and this is largely true.
However, just what do you need in your nutrition plans to maximise your muscle building potential? One of the biggest and most well-known factors is protein, but just how much protein do you need to be getting on a daily basis for optimum muscle growth? Here we'll take a brief at protein and why it is so important for muscle growth, as well as how much you'll need per day and where to source it from.
Why Protein Is So Important For Muscle Growth Muscles are built primarily from the amino acids that make up protein.
These building blocks along with other nutrients are absorbed into the muscles from the bloodstream and help the muscle tissue repair itself and grow bigger.
This action can only occur from the consumption of protein - carbs and fats can't build muscle.
This is why the best sources of protein are typically from animals - eggs and meat.
Since your muscles are effectively protein themselves, it makes sense to supply them with as much protein as possible.
But how much protein do you need? How Much Protein Per Day? For the average skinny hardgainer to gain muscle, they should aim to consume around 1 gram of protein per pound of bodyweight per day split over 6 meals.
So if you weigh 150 pounds you should aim for around 150 grams of protein daily, which works out as around 25 grams per meal.
25 grams is about the average protein content in any quality protein powder, which is a good rule of thumb.
However, protein shakes should only be used to supplement your nutrition plan...
they should not be used as a crutch to make up for a poor diet.
Which begs the question...
what are the best sources of protein to build muscle mass.
What Are The Best Sources Of Protein? Wherever possible you should get as much of your protein from natural sources as possible.
Some of these are: - Lean red meat (venison, well-trimmed beef steak) - White meat (chicken and turkey breast) - Nuts - Pulses and beans - Fish - Eggs - Soy - Milk The sources above are excellent protein-rich foods and should be a part of any balanced muscle building diet.
Protein shakes can be a convenient way to get a good intake of protein since they are quick to mix and very portable.
They are also quickly absorbed by the body making them ideal as a pre- or post-workout meal.
Avoiding using them more than once or twice per day though...
whole food protein sources have a much better nutrition profile.
The other big piece is proper nutrition...
in fact it could be argued that this is the most important piece, since without correct nutrition it is extremely difficult for your muscles to repair and grow after a hard workout (let alone having the energy to complete the workout in the first place).
There is a saying among bodybuilders that muscles are built in the kitchen, and this is largely true.
However, just what do you need in your nutrition plans to maximise your muscle building potential? One of the biggest and most well-known factors is protein, but just how much protein do you need to be getting on a daily basis for optimum muscle growth? Here we'll take a brief at protein and why it is so important for muscle growth, as well as how much you'll need per day and where to source it from.
Why Protein Is So Important For Muscle Growth Muscles are built primarily from the amino acids that make up protein.
These building blocks along with other nutrients are absorbed into the muscles from the bloodstream and help the muscle tissue repair itself and grow bigger.
This action can only occur from the consumption of protein - carbs and fats can't build muscle.
This is why the best sources of protein are typically from animals - eggs and meat.
Since your muscles are effectively protein themselves, it makes sense to supply them with as much protein as possible.
But how much protein do you need? How Much Protein Per Day? For the average skinny hardgainer to gain muscle, they should aim to consume around 1 gram of protein per pound of bodyweight per day split over 6 meals.
So if you weigh 150 pounds you should aim for around 150 grams of protein daily, which works out as around 25 grams per meal.
25 grams is about the average protein content in any quality protein powder, which is a good rule of thumb.
However, protein shakes should only be used to supplement your nutrition plan...
they should not be used as a crutch to make up for a poor diet.
Which begs the question...
what are the best sources of protein to build muscle mass.
What Are The Best Sources Of Protein? Wherever possible you should get as much of your protein from natural sources as possible.
Some of these are: - Lean red meat (venison, well-trimmed beef steak) - White meat (chicken and turkey breast) - Nuts - Pulses and beans - Fish - Eggs - Soy - Milk The sources above are excellent protein-rich foods and should be a part of any balanced muscle building diet.
Protein shakes can be a convenient way to get a good intake of protein since they are quick to mix and very portable.
They are also quickly absorbed by the body making them ideal as a pre- or post-workout meal.
Avoiding using them more than once or twice per day though...
whole food protein sources have a much better nutrition profile.
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