In this article, we’ll focus on the dietary aspects of bodybuilding. The process of muscle growth requires an increased intake of protein rich food, along with the proper training. Read on to get a comprehensive understanding of the protein intake starting from the role of proteins in the process of muscle growth. The amount of protein to be taken daily while working out and the protein-rich foods that you need to include in your diet while building your body, shall also be discussed.

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How does protein help to build your muscles?

When you eat a protein-rich food , your body breaks it down into smaller molecules known as amino acids. These amino acids are integrated to form proteins. This form of protein is used by the body to give you muscle growth. If your diet contains a lower amount of protein, the muscles that get ruptured during the workout don’t get the protein to reconstruct the stronger muscles. Working out in this manner doesn’t give you the required muscle growth. The question that arises now is what is the nutrition required for muscle gain? What is the exact quantity of protein required for proper muscle growth?

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Knowing that protein is essential for muscle building, how much should you consume?

Well, if you ask the professionals, the answer would range from 1.2g- 2g per pound of body weight per day. It’s too much. We’re not professional wrestlers. Actually, for the maximum growth of your muscles, you’ll be required to take 1.8g of protein per pound of your body weight. But there’s a clause in this. You should take 10-35% of the basic calories from proteins. It means that of the calories in your entire diet, you’re supposed to take only 10-35% of the calories as proteins. You shouldn’t be consuming only proteins while working out as other nutrients are equally important for your body.
Not everybody needs a body like Arnold Schwarzenegger. For a normal gym workout take only 1g of protein per pound of the body weight. For more intense workouts ( professional wrestlers, bodybuilders, and athletes), you can increase the quantity ranging from 1.2-1.8 g per pound of the body weight. It’s very important that as you become leaner while working out , you increase the level of protein in the diet. The reason behind it is that your body does not have any fat content to convert it into energy required for the workout. Increasing your protein intake would give you more calories for the workout and would accelerate the muscle growth. Make sure that a lean muscle diet has more protein content than a usual one.

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The distribution of protein intake in a day

Do not consume your daily protein intake all at once. Always remember that the body requires protein at different time intervals. The body would absorb a specific amount of protein at specific time intervals. It’s very simple. Just divide the protein intake into four meals a day. Make sure that the total content is what’s required according to your body weight. It’s not necessary that you take it before or after the workout session. It’s a common myth that we should take proteins with a set diet plan. You can make your own diet plan. Just know the amount of protein in the foods. Take maximum amount of proteins during breakfast and dinner and lesser quantities of lunch and brunch. The sum of proteins taken throughout the day should be according to your body weight.

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Here are some of the most protein-rich foods:-

• Beef (26g per100g)- Most easily digested by the body. Has a very large number of amino acids.
• Eggs (6g per egg)- Very good for workout. It’s a proper combination of protein along with calories. An egg contains 78 calories.
• Almonds (6g per ounce) – Good for vegans and vegetarians. Loaded with other vitamins and minerals, it basically completes your balanced diet.
• Chicken breast (53g per serving)- Roasted chicken breast gives you 284 calories along with a high quantity of protein.
• Oats (13g per 1/2 cups) – It’s the healthiest grains on earth. It also contains dietary fibers and other nutrients.
• Cottage cheese (13g per 100g)- It’s a low-fat food with calcium and other important vitamins. It’s very good for a workout diet.

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