Most experts believe that you need to consume 1 gram of protein per kilogram of body weight. Estimations will fluctuate between .07 and 1.5 grams of protein per kilogram of body weight. 1 kilogram is 2.2lbs, so the average 180lb person will need to consume 82 grams of protein per day to build muscle mass.
Are you trying to bulk up? If so, you need to make sure you’re eating enough protein. But how much is enough? And what are the best sources of protein? Believe it or not, there are different qualities of protein you can consume, and not all are created equal. Protein powder, meat, eggs, nuts, and legumes are all different types of protein-filled foods.
Protein powder for muscle gain
• Whey protein powder is made from milk isolates, a fast-absorbing protein source
• Brown rice protein powder made from brown rice isolates.
• Hemp protein powders are a healthy source with different amino acids
• Egg protein powders made from egg whites and full of amino acids
• Pea protein powder is made from yellow split peas and is an excellent source of fiber
• Casein protein is made from milk protein and has a slower absorption rate
• Mix plant proteins are a blend of different plant protein isolates.
Protein powders come in many different varieties and are best paired with a healthy diet consisting of natural lean protein sources. Which protein powder you choose will depend on dietary restrictions and personal preferences. Those who are lactose intolerant will want to select a plant-based protein.
Consuming casein protein powder before sleep can help grow muscle over time. This slow absorbing protein will keep the body’s protein requirements met while you’re sleeping. Pea protein is an excellent source of fiber and can help your body digest hard-to-eat foods if you are consuming extra calories in order to gain muscle mass.
Is protein powder safe to consume daily?
There’s a lot of conflicting information out there about protein powder. Some people say it’s essential for building muscle, while others claim it’s nothing more than a waste of money.
Science shows that there is no limit to the daily intake of protein powder as long as it does not exceed 1.5 grams per kilogram of body weight. Some protein powder may negatively affect sure stomachs, causing diarrhea and gastrointestinal discomfort.
This discomfort is usually because of the milk isolate in most generic protein powder mixes. Hemp and pea protein powder is generally easier to digest because of its high fiber content.
Everyone has different dietary restrictions and may need to experiment with different protein powders in order to find what works best for them. If you can, buy from reputable brands to ensure that the protein powder is made from the best isolate and amino acids.
Protein powder as a supplement to diet
It can be challenging to consume the appropriate amount of protein in order to gain muscle mass. Taking in 1 gram of protein per kilogram of body weight means ingesting more calories to keep up with your body’s demand.
Drinking one or two protein shakes a day can add anywhere from 20 to 60 grams of protein to your daily diet. Depending on the protein powder source, this is a great way to add protein while eating relatively normal foods.
Eating meat for muscle gain
Eating meat is the best way to gain lean muscle that will last. Not all meat will yield the same benefits when it comes to muscle growth. You will risk putting on fat if you eat the wrong meat. It’s best to consume lean meat in order to gain muscle.
Add protein supplements like powder to add even more muscle-growing protein to your diet. Chicken and turkey will be your best source of lean protein. Pair these with healthy vegetables and rice to create the perfect muscle-building meal.
Steak is a fine choice for muscle-growing protein as long as it’s prepared correctly. Avoid burgers and ground beef because they contain more fat than a lean steak. Sprinkle in healthy lean steaks to add some great sources of protein to your diet
Eating eggs for muscle gain
Arguably the best protein source, eggs contain amino acids and other healthy vitamins for a healthy balanced diet. There are 6 grams of protein per egg, making them a great source of protein for muscle building.
Eggs can also be prepared in countless ways, making it a great option to eat daily and creating variety in your meals. Paring eggs with protein powder can add plenty of muscle-building protein to your daily diet.