Gain muscle protein intake
Depending on body weight, effort intensity, weight, and caloric intake. The more we train, we need more protein for muscle growth and recovery.
We need to be aware that “muscle mass growth is a slow process.”
If the caloric intake is closer to the optimum, the closer we will be to some very good results in our attempts to get rid of extra pounds or to shape our bodies.
However, some parameters can be identified to help ensure a good fit:
Muscle gain daily protein intake
- Women aged 19-50: 45 / 50g protein per day
- Pregnant women who are breastfeeding: 45 / 50g + 20% protein per day
- Men: 2g of protein per kilogram body / day (if you have 80kg, then you need 160g of protein daily.)
- When you follow a muscle growth program, you may need a larger amount, somewhere at 2.5-3 g protein per kg.
When we want to grow in high-quality muscle mass, protein consumption is very important. The protein consumed is divided into small fragments called amino acids, which the body uses to increase the muscle cell.
Another advantage of protein consumption is that it maintains all the procedural complications that take place in the body in order to process the substances.
For those who want to increase muscle mass, the following protein sources are recommended
Animal protein sources: chicken breast, turkey breast, fish, beef, eggs, skimmed cheese, skimmed yoghurt.
Vegetable protein sources
Vegetable proteins are not complete as animal ones but also stimulate the functioning of the human body in optimal conditions. For a healthy and deficient diet these proteins are also important.
Vegetable protein sources: quinoa, spirulina, nuts, almonds, caju, beans, chickpea, lentil, brown rice, peas, mushrooms.
- Flakes: oats, rye, barley
- Seeds: hemp, chia, flax, sesame
What are Protein Supplements?
Protein supplements are not substitutes for proper nutrition. Protein supplements are nutritional sources and are ideal for supplementing the healthy diet of people who practice sports. They provide the guarantee of a daily intake of nutrients.
Types of Protein Supplements:
- Milk protein powder
- Whey protein powder
- Protein casein powder
- Soy protein powder
- Egg protein powder
- Preigerated proteins
- Peptides and amino acids
Protein supplements generally contain 20-30 grams of protein per serving and are fortified with vitamins and minerals.