One needs to ensure that they are consuming enough protein in their diet, if they are looking to increase muscle mass. Since, protein is the building block of the body, eating proper amount of protein will build muscle and assist muscle recovery after exercise and will also burn body fat.
So, the big question is, how much protein does one need to increase muscle mass and from where can we get good source of protein?
What is the daily protein need?
One should be consuming between 2.5 g to 3.0 g of protein per kg of bodyweight a day. So, for someone who weighs around 65 Kg, the protein consumed should be between 162.5 g to 195 g of protein a day. This consumption should be spread between 5-6 meals a day.
Good Quality Protein Sources
One needs to make sure that our protein consumption comes from good quality sources. Thus, we would need complete proteins which would contain all 9 essential amino acids which will result in increasing muscle masses.
Poultry – Chicken and turkey.
Eggs – Poached, scrambled, raw.
Fish – Salmon, tuna.
– AYAKTAN ROY
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