Protein is essential for muscle growth, but how much do you really need? This guide will help you figure it out.
The Role of Protein in Muscle Building
When you exercise, you create small tears in your muscle fibers. Protein provides the amino acids needed to repair these tears and build your muscles back stronger.
Calculating Your Protein Needs
A general guideline for muscle building is to consume 1.6-2.2 grams of protein per kilogram of body weight. Your individual needs may vary.
Best Sources of Protein
Lean meats, poultry, fish, eggs, dairy products, legumes, and tofu are all excellent sources of protein. Protein supplements can also be a convenient option.
Timing Your Protein Intake
Consuming protein throughout the day is more important than the "anabolic window" after a workout. Aim for a protein-rich meal or snack every 3-4 hours.