What Amount of Protein Should I Take to Gain Muscle?

[et_pb_section bb_built="1" admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text"] Working out is only half the battle—any decent fitness trainer will tell you that. Maintaining a healthy diet and making sure you’re getting the right amount of nutrients per day is the other half. Though we usually focus on things like SARMs vs Steroids around here, today we’ll be discussing your protein intake. Exercise puts a strain on your muscles, and nutrients help build it back up, better and stronger. It’s easy to see why weight training won’t do you any good if you’re not getting enough protein in your system. But how much protein do you really need? What amount of protein should you intake in order to gain muscle? Usual recommendations can range anywhere between 50 grams per day, to as much as three times your actual body weight. But the real answer is: it depends.  

Daily Protein Intake

According to the American Dietetic Association, the recommended daily allowance (RDA) for protein is 0.36 per pound of bodyweight. You can simply weigh yourself and then multiply it by 0.36 to get your protein RDA. If you weigh 150lbs, your RDA for protein would be 54 grams. But there are other factors that you need to consider as well. Your fitness goals, genetics, and the rest of your diet will all factor into the amount of protein you actually need per day. As a general rule, getting between 0.6g to 1.1g of protein per pound of bodyweight is usually enough to help you gain muscle. However, those who are overweight should aim to consume their target body weight in grams of protein. If you weigh 200lbs, and you want to become 180lbs, you have to consume 180g of protein daily—and make sure you workout in order to shed off that extra fat. The goal would then be to reduce fat and carbohydrate intake simultaneously.  

Protein Intake Isn’t the Only Thing Worth Watching

Those who are trying to gain weight should try to get their calories up. Just watch what you eat, and don’t mind those extra calories for now. Your goal is to put on size and weight—you need those calories. As for what food items are the best sources of protein, your best bet is to get them from animal sources, as they are likely to be complete proteins (meaning they contain all of the essential amino acids). Try eating more eggs, dairy, fish, seafood, chicken, turkey, pork, beef, Other sources of protein that occur naturally are incomplete proteins found in plant sources. Try fruits, vegetables, cereals, and coconut flour. A number of exceptions though: buckwheat, hemp, soy, quinoa, chia, and spirulina are non-animal sources that provide complete proteins. If you’re a vegetarian, you can still get enough protein from a variety of supplements. But rather than just focusing on proteins, you have to be sure you’re getting enough of the other essential nutrients as well. A conscious effort to eat more protein is good, but an effort to maintain a well-balanced diet is much better. This way, you can be healthier, stronger, and more energized—ready to take on the next challenge that comes your way.   If you’ve content with your current protein intake and still need a boost in your lifting results, SARMs like RAD 140 and Andarine S4 can help achieve larger and leaner muscles over a shorter period of time. [/et_pb_text][et_pb_button admin_label="Buy SARMs Now" _builder_version="3.0.51" button_text="Buy SARMs Now" button_url="https://olympiclabz.com/shop/" url_new_window="on" button_alignment="left" background_layout="light" custom_button="on" button_text_color="#e02b20" button_letter_spacing="0" button_icon_placement="right" button_on_hover="off" button_text_color_hover="#68d800" button_letter_spacing_hover="0" saved_tabs="all" /][/et_pb_column][/et_pb_row][/et_pb_section]

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