As a fitness enthusiast or someone looking to build muscle, you might have heard the term "protein" thrown around frequently. But what exactly is protein and why is it so important when it comes to building muscle?
Protein is one of the three macronutrients (along with carbohydrates and fats) that your body needs in large amounts to function properly. It is made up of chains of amino acids, which are the building blocks of all tissues in your body, including muscles.
When you engage in resistance training, such as weightlifting or bodyweight exercises, you are actually causing small tears in your muscle fibers. Your body then uses protein to repair and rebuild these muscle fibers, making them stronger and bigger in the process. This is why getting enough protein in your diet is crucial for muscle growth.
How much protein do you need for muscle growth?
The amount of protein you need for muscle growth varies depending on your individual needs, but a general guideline is to consume at least 1 gram of protein per pound of body weight per day. For example, if you weigh 150 pounds, you should aim to consume at least 150 grams of protein per day.
It's important to note that this is just a general guideline and your specific protein needs may be higher or lower depending on factors such as age, sex, muscle mass, and level of physical activity.
Where can you get protein?
There are many sources of protein that you can incorporate into your diet to help support muscle growth. Some of the best sources of protein include:
Meat and poultry: chicken, beef, pork, turkey, etc.
Fish and seafood: salmon, tuna, shrimp, etc.
Dairy products: milk, cheese, yogurt, etc.
Eggs: whole eggs, egg whites, etc.
Plant-based proteins: beans, lentils, tofu, etc.