How much protein do you need per day
Hi guys, today your Nutrition Guru going to discuss how much protein you need a day to gain lean muscle and maintain muscle. Lots of people asking me many time please tell us daily protein intake to achieve our fitness goal. Many of the people don't know how much protein they need in a day.
Your nutrition should be perfect for the better physique. Guys understand here I am not talking only about whey protein, here I am talked about the protein nutrient. The best source of protein is chicken(breast), Egg white, Fish(tuna), Cottage cheese etc. and you can also add whey protein supplement but in which case it is more beneficial we will discuss later.
Your nutrition should be perfect for the better physique. Guys understand here I am not talking only about whey protein, here I am talked about the protein nutrient. The best source of protein is chicken(breast), Egg white, Fish(tuna), Cottage cheese etc. and you can also add whey protein supplement but in which case it is more beneficial we will discuss later.
Let me categories the daily protein intake into four category
1. People don't work out.
2. People slightly active means who go to gym 3-4 times in a week.
3. People who regularly workout.
4. People who are advanced.
People don't work out
The first category covers all those people who don't work out. In this case, people need 0.5 g protein per pound in order to maintain their physique. For example, if your body weight is around 160 lb so in that case, your daily protein requirement should be 80 g. You can add 20-30 g protein in each meal you consume in a day and you can also divide protein intake as per your meal means if you are taking 3 meal in a day then your meal should contain 30 g protein.
People who are non-vegetarian it is easy to consume protein from various sources but who all are vegetarian find it little difficult.
People slightly active means who go to gym 3-4 times in a week
The second category covers all those people who go to gym 3-4 times in a week. In this case, people need 0.8 g protein per pound in order to maintain their physique. For example, if your body weight is around 180 lb so in that case, your daily protein requirement should be 130 g. If you're taking 5 meal in a day then your all meal should have 20 - 25 g protein.
People who regularly workout
The third category covers all those people who go to the gym regularly. In this case, people need 1 g protein per pound in order to achieve your fitness goal. For example, if your body weight is around 180 lb so in that case your daily protein requirement should be 180 g.
People who are advanced
The fourth category covers all those people who are advanced, who workout from last 5-10 years, whom muscles are matured. In this case, people can take 1.2 - 1.5 g protein per pound in order to achieve your fitness goal. For example, if your body weight is around 180 lb so in that case you can take 200 g - 250 g protein because your muscle is mature, have more mass so it easy for the muscle to absorb the protein.
Note- Try to consume protein as much as possible from food (approx 80% ) rest you can consume from protein supplement available in the market. Do not completely depend on the protein supplement. Good time to add protein supplement is when you are not able to consume protein from natural sources because of your busy schedule so in that case, you can add protein supplement after post workout for the better physique.
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