Value of Protein for Muscle Building


Young weight trainers closely follow the muscle building diet plan of bodybuilders and sportspersons. The celebrities have dieticians that decide diet plans. You can also approach a dietician and ask for a diet that suits your needs. But there are some basics of a diet plan that you should understand and follow.

Eat regularly: Never let the hunger overcome your body. In other words, you shouldn’t feel hungry otherwise you will start consuming whatever quick food you get your hands on. Eating a balanced diet regularly will save you from hunger pangs.

Cut the unprocessed food: Remove all unprocessed food items from your muscle building diet plan. This food is rich in calories but poor in nutrition. You won’t get any value from this food item. But having wholesome food with high nutritional value would be a great choice.

Stay hydrated: Drink like a fish to prevent dehydration that can lead to reduced energy and hunger pangs that will prompt you to munch on quick snacks and other unprocessed food items.

Carbohydrates: Some carbs are good for muscle building. For example, starch carbs will provide you quick energy pre and post weight training. And non-starch carbs can be taken anytime without any worries.

Lean protein: It should make the largest part of your diet because it will increase your body metabolism and reduce hunger pangs. For protein, you can take poultry items and fish and for quick release protein, there are protein shakes.

How much protein do you need daily for weight training?

A healthy person gets 25% of calories from protein – 2000 calories make 125 gm of protein. It can be said that 4 calories make 1 gm of protein. You need approximately 1.7 gm of protein per kg of your body weight daily. If you calculate it in grams, it becomes up to 0.8 gm per pound of weight. For a better protein management, you can discuss your needs with a dietician.

How to get protein?

The value of protein for muscle building is simply high but it doesn’t mean that you can go on eating calories all day. How you get protein is equally important. Here you should remind the first tip that is eating regularly. Research has proved that spreading the calorie intake into four meals give more results than packing all the 2000 calories at one go to get 125 gm protein.

Protein will satiate your hunger but only when it is taken at regular intervals. The best high protein diet plan for muscle gain is one that allows you eating at equal intervals so that you get maximum advantage of the calorie intake. For example, you can take 30 to 40 gm of protein per meal.

Make Your Diet All Inclusive

Your muscle building diet plan must be all-inclusive that is it should be rich in nutrition. Weight training would yield exciting results only when you take nutrition. But at the same time, you need to prepare your body for accepting nutrition through food and supplements.