How Much Protein Do You Need TO Build Muscle?

How Do You Grow Muscle?

Enough Protein

Resistance exercise

What is enough protein?

0.8 - 2.0 g/kg

Weight(lbs) / 2.2 = Weight(kg)

Weight(kg) x 0.8 = Protein

protein sources

protein food

Meat & Fish

protein food

Dairy

protein food

Soy & Peas

protein food

Eggs

protein food

Nuts & Seeds

protein food

Beans

What to eat before & after workouts to build muscle

Focus on:

carbs

Carbs

Provide fuel muscles need to perform and recover

choose whole, complex carbs

whole grains, vegetables,legumes

carbs

Protein

Provides amino acids needed for muscle-building

choose whole proteins

grass-fed meat, pastured poultry eggs, quality protein powder

Before Workout:

60-90 minutes in advance

carbs
Up to 50 grams of carbs +
10 grams of protein
  • Whole-grain toast + eggs
  • Oats + unsweetened yogurt + berries
  • Banana + eggs

After workout:

30-60 minutes post workout

carbs
2:1 ratio of carbs:protein
  • Protein shake (protein powder + fruit + greens)
  • Brown rice + beef + veggies
  • Sweet potato + chicken

One Day Diet Plan

One day Plan For Weight Loss

# Time Product Description
Wake Up 6 AM - 7 AM Warm Water or Green Tea Early in morning when you wake up
drink warm water or green tea
BreakFast 7 AM - 8 AM Oats and milk Oats Meals with warm milk 1 bowl 40gm
Snack 11 AM - 12 PM Fruit Apple & orange or any seasonal fruits
Launch 1 PM - 2 PM Food Dal(1 bowl) + 2 Roti with salad & 4 eggs or paneer 100gm
Snack 4 PM - 5 PM Coffee Coffe with less sugar or green tea
Dinner 8 PM - 9 PM Food Veggle(Sabzi) + 2 Roti with salad & chicken or paneer(100gm)
Sleep 10 PM - 11 PM -- Sleep at least 6 to 8 hours daily

2400-Calorie Meal Plan For Building Muscle

This Plan includes three balanced meals and two snacks daily,providing the perfect mix of 200 grams of protein,243 grams of carbohydrates, and 70g of dietary fats.

Macros Grams Calories % of 2400
Protein 200 g 880 33.3%
Carbs 243 g 972 40.5%
Facts 70 g 630 26.3%

BreakFast

Chia Seed Mango Pudding

  • Chia Seeds
  • Protein Powder
  • Frozen Mango
  • Milk
  • Greek yogurt
  • Honey

Lunch

Protein Pasta Salad

  • Cucumbers
  • Cherry Tomato
  • Red Onion
  • Black Beans
  • Whole Grain Pasta
  • Shrimp

Dinner

Lemon Pepper Tilapia

  • Tuna salad
  • Baby carrots
  • Cucumber
  • Celery
  • Wheat crackers

Snack

Almonds and a Hard Boiled Egg

  • Almonds
  • Egg