How To Calculate Protein Intake For Muscle Building In 2023

Do you want to know the best method to take protein?  we will tell you, how To Calculate Protein Intake For Muscle Building.

Protein is the best supplement for muscle building. In bodybuilding or our daily routine life, protein is impotent. Protein repair your muscles, after a workout. The main building block of the body and muscle tissue is repaired by protein.
We can take protein in two forms-

1-Protein-rich food 2-Protein supplement

1-Protein-rich food-

A protein-rich food is a food, in this food includes more protein. They are a full source of protein. They are easy to find anywhere.
Examples of protein-rich food- Milk,curd,Beens,Pulse,nonveg,avocado,plant based drumstick plant,nuts.

2-Protein Supplement-

Most people don’t have the time to arrange protein-rich food. So they take a protein supplement. Protein supplement is available in market iot of companies. So we should take protein supplements best quality. Froud compnies sells fake protein supplement in the market so we should be careful to buy protein supplement.

• Protein for muscle building-

In muscle building, Protein is the main role. For muscle building, you should take 0.36 gms of protein per pound, that is your weight.
In kg, 0.8 grams per kilogram, that is your weight.
For example, if your weight is 80 kg you should take protein of 64 grams.

• Protein for weight loss-

If your goal is weight loss, you should take isolated protein, you should keep your protein intake high (23-30% of your total calories)lower your carbohydrates intake slightly. You should cut calorie food in your diet. Include exercise for weight loss in your daily routine. Include sprouts in your diet.

• Protein for weight gain-

If your goal is weight gain, you should include it in your diet, high protein foods. High carbohydrate foods and high-calorie foods are important for weight gain with muscle building. Because only protein is not used in muscle gain. It would help if you went high on carbs and high-calorie intake according to your weight.

• Protein for bodybuilders-

1.6 to 3.0 gms of protein of body weights are suitable for bodybuilders because they fight next level.

• Protein for athletes-

For athletes 1.6-2.6 gms of protein per kg of body weight.Because flexibility is important for athletes.

• Activity level-

Protein intake depends on your activity level. We do more activity in our routine life. It depened on your activities, workout, and profession.

• Precaution-

We should not take high protein, because when we take high protein, limit it is harmful to our kidneys and liver. we suffer from loose motion. Our digestion system fails to high protein. For the best result of protein, we should do protein synthesis. Protein synthesis is the best method for digesting of protein. These are methods of How To Calculate Protein Intake For Muscle Building.

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https://www.menshealth.com/