How Much Protein Do You Need to Gain Muscle Mass Quickly?
Muscle gains are incomplete without proteins!
Proteins are the building blocks for muscles, and hence the key factor in stimulating muscle gains, and repair.
It forms 20% of the whole body, with every cell of our body having some share in this percentage.
Hence the demand for protein is naturally high. Well, most of us are aware that the regular protein requirement shoots up when you step inside a gym.
But how much protein do you need to gain muscle mass?
People face a lot of difficulties in fulfilling the protein demands for muscle gains because of poor knowledge of the amount of protein to build muscle.
So here we are, with a brief guide for your key to unlocking huge muscle gains.
How Much Protein Do You Need to Gain Muscle Mass?
The protein needs in our body are defined by different factors.
Out of all these factors, the most important ones are your daily activity, age, and muscle mass.
To be specific, the more muscles you have, the more protein you need to maintain those muscles.
On the other hand, if we throw some more light on your daily activity, the more you train your muscles, the more your protein requirements are to repair those wear and tear.
So, the first step to portioning protein is to be aware of the maintenance levels of protein you daily need.
How Much Protein to Maintain Muscle?
According to a 2018 publication on nutrients, in the UK, the internationally recommended dietary allowance for protein is 0.8 grams per kilogram of your body weight.
Although the protein requirements vary with your age, composition, and lifestyle, the above value is an average value, for people with a sedentary lifestyle.
However, according to us, the best way to pick out how much protein intake would protect you from muscle mass is by calculating the nutrient profile.
A study published in the Journal of Cachexia Sarcopenia and Muscle, suggests that the calculations of protein requirement are done by a general rule of 1.2 grams of protein per kg body weight for maintaining lean muscles.
But since we want to put on some extra muscles, it's now time to calculate the proteins for muscle gains.
How Much Protein Per Kg for Muscle Gain?
We are gonna answer that with a few studies!
The first study found that it would take 1.6 to 1.7 grams of protein per kg of body weight for people following strength training, to build muscles.
A few years back, the studies conducted took it higher to 1.8 - 2.0 grams of protein per kg of body weight.
Overall, all of the studies showed results that matched the American College of Sports Medicine’s suggestion of sticking to 1.2 - 2.0 grams of protein per kg body weight to build muscles.
So now you know the value, but how to calculate protein intake for muscle gain?
Well, you can find many online calculators that show your protein intake requirements based on your weight.
After knowing how much protein you need to gain muscle mass many of you might still be boggling over the connection between taking high proteins for muscle gains.
To clear all such confusion and curiosities, let us show you why protein is important for muscle gain.
Importance of Protein for Muscle Gains
Proteins contain amino acids that initiate the process of muscle synthesis.
However, for the amino acids to work for muscle gains, one has to include a serious workout plan in their routine.
When you train your muscles, it undergoes several tears.
Once these tears are created the amino acids quickly move up to the muscles, producing muscle cells that result in filling up the tear with muscles.
Although this wouldn’t cause big muscle gains.
For big muscle gains, one has to perform high-intensity workouts to create bigger tears for the amino acids to fill up.
Hence, for more muscle gains, you must eat more proteins than your muscles are using up for repair and strengthening.
Overall, keeping a good track of protein intake in your body would help you in:
#1. Maintaining the muscles
#2. Improving muscular strength
#3. Muscle gains
#4. Faster recovery for more workouts
But if you do not consume enough proteins, you won't be able to enjoy any of the above benefits, and it will result in muscle loss.
Now once you are fully aware of how many proteins your body needs, it now time to check on the different ways to fulfill these needs.
How to Get Enough Protein for Muscle Gain?
The following ways would help you meet the protein requirements for muscle preservation and muscle gains:
#1. The Protein Superfoods
You can try adding the following foods to your diet plan:
Lean meat like chicken, turkey, and beef offers 26-30 grams of protein per 100 grams.
Fishes mainly salmon and tuna give you 23 - 25 grams of protein per 100 grams.
Eggs can give you 13 grams of protein per 100 grams
If you are a fan of dairy products, you can add yogurt and cheese to your routine with 10-11 grams of protein per 100 grams, while milk can give you 3.2 grams of protein per 100 ml.
For plant-based options, lentils, chickpeas, and beans are the best sources with a protein content of 8-9 grams per 100 grams.
#2. Protein Mixes
There are many protein mixes available in the market offering choices in different types of protein like:
#1. Whey protein
#2. Casein protein
#3. Hemp protein
These mixes could quick protein charge and are also flavourful with different brands launching delightful flavors now and then.
But when using these mixes make sure you look out for the answers of - “How much protein powder should I take to gain muscle”.
Furthermore, if you are really serious about building muscles and transforming your physique then you must also look for some other tips to gain muscle mass.
Other Tips to Gain Muscle
Having a protein-rich diet is indeed crucial to gaining muscles. But there are some other ways too that help increase your muscle size.
One such way is using Dianabol steroids which gives you momentous strength and massive muscle gains.
But unfortunately, it is illegal because of its life-threatening side effects.
That; 's why more and more people are switching to D-Bal max which is a safe, legal, and natural alternative to Dianabol.
It has all the benefits of Dianabol but without its side effects.