How much protein do you need to gain muscle?
General Recommendation
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For those engaging in regular strength training or resistance exercises, consuming about 1.2 to 2.2 grams.
Strength Training Athletes
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Individuals focused on intense strength training may benefit from the higher end of this range.
General Population
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For those who are not actively trying to build muscle but want to maintain a healthy level of protein intake.
Meal Distribution
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It's also beneficial to spread protein intake throughout the day, with protein-rich foods at each meal.
Quality of Protein
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Focus on high-quality protein sources that provide all essential amino acids, such as lean meats.
Timing of Protein Intake
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Consuming protein within 30 minutes to two hours after a workout can enhance muscle recovery and growth.
Protein Supplements
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While whole foods should be your primary source of protein, supplements like whey protein.
Overall Nutrition and Hydration
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Adequate protein intake should be part of a balanced diet that includes carbohydrates and healthy fats.
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