There is no secret that protein is an important part of your diet for satisfying hunger, building strength, and fueling your body. Whether you are trying to achieve some fitness goals or to fulfill your protein requirements. This blog is all about the importance of protein for muscle gain and why it is important for our bodies.
What is Protein?
Proteins are composed of amino acids. These micronutrients are the building blocks of life, as they play an important role in building muscles, repairing tissues, and producing hormones. High-protein foods for muscle growth and tissue repair are commonly found in basic food items that are part of your daily diet. Food products such as eggs, seeds, and vegetables are full of protein that restores our body for everyday healthy functioning.
Why Do We Need Protein?
Protein is a key nutrient that is needed for our body to grow, repair, and strengthen our body's functions. Since they are the building blocks and are essential in maintaining muscles and repairing it. It also supports our immune system by producing essential antibodies that help in transporting oxygen through the haemoglobin and are crucial in improving metabolism, digestion, and recovery from injuries. A well-balanced, high protein foods for muscle building will ensure regulated cell function and will keep your overall body healthy.
Benefits Of a Protein-Rich Diet
If you indulge in heavy workout, then following up with a protein-dense meal is crucial to avoid muscle loss post-workout. Since muscles are 80% protein, a high intake of protein improves your strength and mass.
Eat to lose weight - The more protein you consume and the more energy your body requires to break down proteins, and you end up burning more calories.
The perfect way to avoid hunger pangs from derailing your weight loss plan is to prevent them in the first place. Moreover, it is well-known to reduce hunger hormone and enhance peptide hormone, which means no more getting lured by unhealthy munchies later. Consuming enough protein helps in improving bone health and reducing the risk of bone fractures or osteoporosis.
Ensuring protein intake for muscle gain in your diet will help in balancing your blood sugar levels by preventing insulin spikes and the midday slumps at the desk and sudden cravings for sweets.
The Best Protein For Muscle Gain
Plan your protein consumption, protein-rich foods that can get heavy, and thus eating a lot in one go will make you feel stuffed and heavy. You can also incorporate protein into your everyday meals. Let’s look at some of the high protein diets for muscle gain.
Greek Yogurt
Greek Yogurt is creamier than regular yogurt. It has twice the amount of protein. The strained off whey to achieve a thicker consistency. Diced apples, berries, and nuts for an appetite-stabilizing treat. The estimated protein per cup is 17gm and is one of the best proteins for muscle growth.
Quinoa
The super-grain nutritious quinoa seeds are all you need to enhance muscle size. These crispy seeds are best to start your day with as it has 8gm of protein per cup. Also, these seeds are iron-rich. Not only do they improve your overall health but they are also highly nutritious for your muscles.
Broccoli
Raw Broccoli has 90% of water and 7% of carbs with negligible fat. You can consume this delicious broccoli stir-fried, creamy soup and even as a salad. Since the protein content of each serving is relatively less and you can also supplement it with the primary protein sources.
Peanuts
Peanuts that are also known as monkey nuts are chock-full of protein, vitamins B and E, and other essential minerals. You can also have it in the form of peanut butter spread in the morning, and it’s perfect to curb those midday hunger pangs.
Kidney Beans
Rajma or Kidney beans are filled with protein, fiber, and carbohydrates. You can also enjoy it with steamed rice and chapatis. The presence of protein content is at par with that of meat.
How Much Protein Do Your Body Require?
If you are trying to build muscles, then it is important to ensure that you are consuming enough protein. Since protein builds healthy cells and repairs the ones that are damaged. It is the main building block of your muscle mass. Relying on your gender, age, and overall health, the amount of protein in a high-protein diet for muscle gain, strength changes. On average, adults require 0.8-1 grams of protein per kilogram of their body weight to maintain basic bodily functions.
This significantly means that if you weight 60 grams of protein in your daily diet, then you are required to consume 60 grams of protein in your daily diet for maintenance. However, if you are someone who lives an active lifestyle with a bunch of cardio or even an athletic individual then you need to enhance this protein consumption to 1.2-2.0 grams of protein per kilogram of your weight.
Wrapping it up
Protein consumption is not all that hard to track. Almost all healthy foods that you can think of and consume are high in protein. From eggs to lentils, there are lots of high-protein foods for muscle gain that you can incorporate into your regular diet. Always consume 1gm of protein per kilogram of your body weight.
