-Mantasha
Building muscle through protein intake requires a combination of proper nutrition, exercise, and lifestyle habits. Here are 11 rules to help you build muscle effectively with a focus on protein:
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Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day. For a 70 kg individual, this translates to 112-154 grams of protein daily.
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Spread your protein intake across 3-5 meals throughout the day to optimize muscle protein synthesis. Aim for 20-40 grams of protein per meal.
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Choose sources that contain all essential amino acids, such as lean meats, poultry, fish, eggs, dairy products, and plant-based options like soy and quinoa.
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Consume 20-40 grams of protein within 30-60 minutes after your workout to maximize muscle repair and growth..
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Pair protein with carbohydrates post-workout to replenish glycogen stores and enhance protein uptake. Examples include a protein shake with banana & Greek yogurt or chicken with sweet potatoes
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Ensure you drink enough water daily, as hydration is crucial for optimal muscle function and protein metabolism.
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To build muscle, consume more calories than you burn. Aim for a surplus of 250-500 calories per day, focusing on nutrient-dense foods.
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Engage in a consistent strength training program that targets all major muscle groups. Aim for 3-5 sessions per week, varying the intensity and volume.
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Ensure adequate rest between workouts and prioritize sleep (7-9 hours per night) to facilitate muscle recovery and growth.
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Regularly assess your muscle gain progress and adjust your protein and calorie intake as needed. Consider consulting a nutritionist or dietitian for personalized guidance.
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