If you are going to the gym, working out and still there is no muscle growth, then the main reason for this could be lack of protein. To build muscles, not only exercise, but also taking the right amount of protein is very important. Let us understand how much protein the body needs and how to fulfill it-
Why is protein important?
Protein acts as a building block for our body. When you work out, small muscle breakdowns occur. Protein works to repair and strengthen them, which leads to muscle growth.
How much protein should I take?
The daily protein requirement for a normal person is approximately 0.8 grams per kilogram of weight it occurs.
But if you want to build muscles, this quantity increases-
- Beginners/Fitness Beginners: 1.0–1.2 g/kg
- Those who do regular workouts: 1.2–1.6 g/kg
- Muscle Building/Intense Training: 1.6–2.2 g/kg
Example: If your weight is 70 kg, you should take approximately 84–140 grams of protein daily (depending on your activity).
signs of protein deficiency
- hindrance in muscle growth
- getting tired quickly
- weakness and lack of energy
- Effect on hair and skin
good sources of protein
- Milk, Curd and Cheese
- pulses and gram
- eggs
- Chicken and Fish
- Soy products (tofu, soya chunks)
- Nuts and Seeds
The right way to take protein
- Divide protein into 3-4 portions throughout the day.
- Be sure to take protein after workout
- Don’t depend only on supplements, give priority to natural food
- Eat carbs and fats along with a balanced diet
Is it good to take more protein?
Consuming too much protein can put pressure on the kidneys and also cause digestive problems. Therefore, take protein only in balanced quantity.
To build muscles, just sweating in the gym is not enough, but right diet is also equally important. If you take protein in the right amount, the results of your hard work will be visible sooner and better.
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