Are you also one of those, who want to build muscle and grow strong but are not able to fulfil your diet goals? Well, the first thing to include in your diet for a healthy muscle build is protein. Here are a few tips that could help you with fulfilling or increasing your protein intake for the day-
You probably already know, and if you don’t then know that protein is said to be the building block for your muscle growth. You can’t state enough that how important it is to consume the right amount of protein to build muscle, improving body composition, and maintaining healthy bones and joints. Not only this, protein also helps with the muscle recovery process.
How much protein should I take?
Well, the answer is, it depends. If you’re an active person who regularly hits the gym or exercise on a regular basis, your protein goals are supposed to be higher than an average person who doesn’t exercise as much or a couch potato. But, as the matter of fact remains, protein is needed by everyone.
The recommended protein intake for an average person who doesn’t do much physical activity is 0.8g per kg of body weight. Whereas, the recommended intake for a gym goer or a person who is looking to build good muscle mass is said to be 1.6g to 2.2g per kg of body weight.
Have a balanced diet
What happens usually is, rather than having a proper meal plan with proper protein you end up consuming protein once or twice a week thinking that is all you need. But you can’t be more wrong. You need to make sure you include even small amounts of protein in every meal of the day.
Try including at least 20g to 30g of protein in every meal you have to see the best results in your muscle building journey. As you up your protein intake, you’ll see the difference in your muscle mass and fat loss in your body. You can include protein-rich foods like paneer, chicken, eggs, soya, sprouts in every meal to help you with your protein intake goals.
Protein Shakes & Smoothies – Your Breakfast Substitute
These days, protein shake and smoothies are basically in trend. Smoothies and shakes mixed with protein powder is a great option for those looking for a high protein diet and want to fulfil their protein goals. However, the main task is choosing the right supplement brand to help you with your journey.
There are a lot of brands in India right now that offer protein supplements. But, the one that has been quite popular and liked by a large fitness audience is Knockout from the house of Absolute Nutrition popularly known as ‘India ka Imported Brand’.
‘Noble’ Whey Protein by Knockout by Absolute Nutrition comes with 24g of protein per serving to help you with muscle growth and be the perfect fuel for those massive gains. ‘Knockout’ by Absolute Nutrition is trusted by the likes of Mr. World ‘Anuj Kumar Taliyan’ and Ms. Universe ‘Nehal Chudasama’ and is gaining rapid popularity in the sports nutrition industry.
Protein is for everyone
It doesn’t matter if you’re a gym goer, an office worker or a couch potato protein is needed by everyone. Not consuming adequate protein on a daily basis could prove to be harmful in long run. You need protein even for basic bodily functions not just muscle growth. However, muscle growth is a major part to know how much protein you need. The amount of protein intake for your day depends upon your goals.