Building muscle is the main goal of many gym goers. One of the main components required to efficiently build muscle is a good source of dietary protein and if you make regular visits to the gym with a view to transform your physique, you’ll do well if you know what you’re doing.
The recommended daily allowance for protein is 0.8g per KG of bodyweight, however for individuals training to gain muscle there is much debate that the required amount is actually between 1.2g and 1.6g per KG of bodyweight. To put this in to perspective, a person that weighs 80kg with a view to gain muscle should aim to consume between 95g and 130g of protein per day. Our graphic should give you some idea of the protein in some of the popular protein rich sources on the market. Of course this will vary from pack to pack but we’re trying to create some perspective. For vegetarians, meeting this requirement can be even more difficult as the vegetarian options are not so protein dense.
It’s important to remember that carbohydrate sources will also contain protein as a secondary macronutrient. These will also contribute to our daily protein intake. With that said, I hope it’s a little clearer just how much protein rich food we must eat in order to meet the muscle building requirements.
If you’re like me and like to do the occasional calculation you may have already realised that this amount of protein can be quite difficult to ingest from whole food sources only. This is where effective supplementation can help you to meet your requirements without a great deal of difficulty. Like a multivitamin or mineral supplement, there are various types of protein powders that can help supplement a diet that is not meeting its requirements. Fortunately, protein supplements have come a long way since their inception. There’s a whole host of great tasting, science backed protein powders on the market. The most popular is Whey protein which is derived from cheese. There’s also Casein, and Soy to name a few. Whey protein is heralded for its quick absorption and so is particularly effective immediately after exercise when trying to take advantage of the body’s muscle building potential. Casein is a slow release protein that can be used to provide a steady stream of protein during longer periods of fasting such as sleep or between meals. Soy powders are vegan friendly protein that is derived from soy beans.
Check out the range of protein powders available at Powerhouse Fitness.
About the author: Akin Fagbohun is a natural bodybuilder and fitness blogger gearing up for his first show in 2013. You can connect with him through his fitness blog Ten Repetitions.