For those who exercise to build muscle

For those who exercise to build muscle

How much protein should I eat per day to gain muscle?

For the average person who doesn’t exercise or do much physical activity, getting enough protein is important for maintaining คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย good health. Keeping an eye on the right amount of protein for your weight is a good way to keep your body functioning.

For those who do not exercise.

 It is recommended to consume about 1 gram of protein per kilogram of body weight. For example, if you weigh 150 pounds (65 kg), you will need to consume about 60-70 grams of protein per day.

For those who exercise to build muscle.

Protein intake must be increased. The ideal amount of protein for building muscle is approximately 2-3 grams per 1 kilogram of body weight. For example, if you weigh 65 kilograms, you will need to consume approximately 120 grams of protein per day.

For bodybuilders who want to build muscle, it is necessary to divide the food properly into 6-8 small meals per day. In addition, you should eat protein every 2-3 hours, about 30-50 grams per time, depending on your body weight. This division of food will help the body have enough protein throughout the day, helping in the process of repairing and building muscle more efficiently.

Easy Ways to Gain Muscle

1. Consuming Adequate Protein : Consuming adequate protein is essential for building muscle. Athletes or people who exercise heavily tend to consume more protein than the average person.
2. Splitting your protein intake: Splitting your protein intake into meals throughout the day is important. Consuming protein at every meal ensures that your body gets enough protein at all times, which is more effective than consuming it all at one meal.
3. Consuming Protein Post-Workout: Consuming protein post-workout is very beneficial as it helps in muscle repair and building after a strenuous workout or workout.
4. Choosing a Quality Protein: Choosing a good protein source has an impact on muscle building. Foods that contain high-quality protein, such as meat, eggs, beans, and dairy products, as well as protein supplements or whey protein, are another option for those who are short on time or want to gain muscle.

5. Consuming Good Carbohydrates and Fats: Carbohydrates and fats also play a role in building muscle. Controlling the consumption of all three food portions in the right ratio will also have a positive effect on building muscle.
6. Drinking enough water per day