You'll need to eat two different plant sources to create a complete protein from plants—for example, hummus and dipping vegetables, rice and beans, and quinoa with lentils.

Whether you are a meat eater or a vegan, daily protein is necessary to pack on muscle mass. Studies show that the amino acids you receive from protein consumption promote the following bodybuilding benefits:. Protein Synthesis: This is when the body creates muscle protein, which fuels the growth of your lean tissue.

When you have elevated levels of protein synthesis without catabolism or protein breakdown, you'll fuel your muscle growth. Protein synthesis is primarily boosted by two things: exercise and protein consumption.

Studies show a diet rich in protein and amino acids can help to increase protein synthesis. Growth Hormone: Another important muscle-building process is the production and release of growth hormone. Like with protein synthesis, the best way to boost growth hormone levels is with a comprehensive workout program focusing on hypertrophy and adequate protein consumption.

Studies have found that several amino acids naturally present in protein, such as creatine and glutamine, can trigger a boost in human growth hormone levels. Try our resistance bands that provide up to pounds of resistance. Muscle Growth : Without a doubt, muscle growth is the most famous and sought-after benefit of using protein.

Numerous studies have demonstrated the positive correlation between a tough workout, protein consumption, and muscle growth. As mentioned above, the amino acids found within the protein are the building blocks of muscle tissue, helping to support recovery and growth.

The most notable amino acid for growth is leucine, which is a superstar nutrient for protein synthesis and avoiding muscle protein breakdown. Read our article on how many weekly days you should lift to build muscle mass. Workout Recovery: Sore muscles can hurt your workouts by not allowing you to perform at your best.

You'll need to be within that hypertrophy-focused range of sets and repetitions to see maximum muscle growth. If your muscles are still sore during your workout, you're less likely to be able to push yourself. Protein consumption has been shown to speed up muscle recovery and reduce muscle soreness.

Prevents Breakdown: Just as important as promoting muscle growth is stopping muscle breakdown. Intense workouts, fasted training, and low-calorie shredding diets can increase the risk that your body will use your hard-earned muscle as fuel.

A diet rich in protein from food and supplements has been shown to have an anti-catabolic effect. In other words, protein protects muscle. To pack on muscle mass, you want to consume one gram of protein for every pound of body weight.

For example, if you weigh pounds, you'll want to eat grams of protein between food and supplement sources. Do not focus on using only supplements to meet that number; it's unhealthy and expensive.

Some studies claim no difference after 0. What's more, these studies usually reflect the average person's needs. Someone using a bodybuilding-focused program will put much more punishment on their muscle tissue than the average Joe.

A common mistake that new bodybuilders make is the cutting of carbohydrates. Many new and trendy diets promote a low intake of carbohydrates while increasing healthy fats. Dietary fat is essential, but so are carbohydrates, especially if you want to build muscle mass.

Complex carbohydrates during the day and simple carbohydrates immediately following a workout are important for the following reasons:. Fuel for Workouts: Carbohydrates are the primary fuel source for muscle tissue.

Carbohydrates are broken down into glucose, a type of energy that muscle tissue can rapidly use. Make sure to boost your workout with fuel and support. A weightlifting belt can safely support gains. Muscle Glycogen: You find glycogen or muscle fuel stored inside your muscle tissue.

Eating carbohydrates keeps muscle glycogen levels high, ensuring you can perform at your best without crashing during workouts. Post-Workout Recovery: Studies show that adding a simple carbohydrate source to your protein shake post-workout can accelerate muscle recovery, increase protein synthesis, and avoid protein breakdown catabolism.

Do you want to look like a mass monster, Phil Heath? Or do you prefer the Golden Age of Bodybuilding to look similar to Frank Zane? What are your favorite sources of protein to eat each day to achieve that look?

Let us know on our Facebook! Close menu. Home Gym Equipment. Squat Racks Power Racks Squat Stands Accessories. Weight Plates. Free Weights. Barbells Dumbbells Kettlebells Storage. Weight Benches. Flat Benches Adjustable Benches. A fundamental aspect of nutrition widely acknowledged by both seasoned and novice bodybuilders is protein for bodybuilders , which includes whey protein and casein.

It's common knowledge that achieving muscle growth and a robust physique is impossible without an adequate protein intake. However, the question arises: How much protein is necessary? Is there a universally prescribed method for determining the required protein intake?

There are multiple approaches to establishing protein requirements, each contingent on an individual's unique health and fitness needs and medical history. Before suggesting protein needs, understanding a person's history is imperative.

Once all the pertinent details are gathered, trainers can opt for one of the methods discussed in detail in the subsequent paragraphs for an optimal nutrition plan that incorporates the appropriate amount of protein for bodybuilders. Bodybuilding is an aesthetically focused sport where participants aim to attain a balance of substantial muscle development without adding on body fat.

Protein for Bodybuilders is a crucial macronutrient for the growth of muscles and must be consumed daily to enhance the accumulation of lean mass and optimise results. Specific types and amounts of protein for bodybuilders are crucial for their overall fitness and well-being, alongside carbohydrates and fat.

Its significance in bodybuilding is distinct, given that it encompasses amino acids, the fundamental components of muscle tissue. Research indicates that a diet with adequate amino acids and protein for bod ybuilders facilitates protein synthesis, encourages the development of lean muscles, and supports recovery.

Undoubtedly, the most widely recognised and desired advantage of incorporating protein for b odybuilders is the promotion of muscle growth. Multiple studies have established a clear link between intense workouts, protein intake, and the increase in muscle mass.

As previously mentioned, the amino acids present in protein serve as the foundational elements for muscle tissue, playing a crucial role in fostering recovery and development. Notably, leucine emerges as a standout amino acid in promoting growth, serving as a key nutrient for protein synthesis and preventing the breakdown of muscle proteins.

P rotein for Bodybuilders plays a crucial role in facilitating muscle recovery and the subsequent improvement in workout performance. Lingering muscle soreness can hinder your workout performance, preventing you from reaching your optimal potential within the hypertrophy-focused range of sets and repetitions necessary for maximum muscle growth.

If your muscles are still aching during your exercise session, it becomes challenging to push yourself. Studies indicate that consuming specific types of p rotein for bodybuilders - especially whey protein - accelerates muscle recovery and diminishes muscle soreness.

Besides promoting satiety, p rotein for bodybuilders also contributes to an elevated metabolism, facilitating more efficient calorie burning— an essential factor for individuals aiming to alter their body composition.

When consumed consistently throughout the day, protein plays a role in preserving muscle mass, a critical aspect of maintaining a healthy metabolism.

Chicken breast has protein and less fat which is good for building muscle mass. For b odybuilders, protein is essential for muscle repair and growth, making it a crucial component of a bodybuilder's diet. Chicken breast is a lean source of protein, meaning it provides a significant amount of protein per serving without extra fat.

Salmon provides the best protein for bodybuilders as it is rich in high-quality protein, which is crucial for muscle repair and growth. Protein is made up of amino acids, and salmon provides all the essential amino acids the body needs.

The omega-3 fatty acids found in salmon contribute to cardiovascular health by reducing the risk of heart disease. Pea is a good p rotein for bodybuilders. It is unique among the plant-based protein sources because it is a complete protein. This means it contains all nine essential amino acids that the body cannot produce on its own, making it a valuable option for those who follow vegetarian or vegan diets.

Egg whites are low-calorie, high-protein food and the best natural dietary source of protein for bodybuilders. They are a complete protein source - they contain all the essential amino acids the body needs.

As mentioned, they are often used by individuals looking to reduce their intake of saturated fat and cholesterol, as these are primarily found in the yolk of the egg.

Quinoa is unique among plant-based sources as it is a great source of protein for bodybuilders, especially vegetarians. It contains essential amino acids methionine, lysine , and cysteine that the body cannot produce on its own , making it a valuable protein option for individuals who do not consume meat.

It contains significant amounts of fibre, vitamins such as B vitamins , and minerals including iron, magnesium, and phosphorus. Soybeans are one of the few plant-based foods that are considered a complete protein.

They contain all the essential amino acids needed by the body, making them a valuable protein source for those following vegetarian or vegan diets. Soy products may have cardiovascular benefits, help manage cholesterol levels, and provide phytochemicals with potential anticancer properties. Paneer is rich in casein protein, a slow-digesting protein.

Casein is known for its ability to provide a sustained release of amino acids, making it beneficial for muscle protein synthesis over an extended period. This can be advantageous, especially during periods of fasting or between meals.

Lentils are rich in plant-based protein, making them an essential part of vegetarian and vegan diets including protein for bodybuilders.

The protein content in lentils is notable, and they provide a good source of essential amino acids. Lentils are a good source of various nutrients, including iron, folate, potassium, and manganese.

Greek yoghurt is renowned for its high protein content. It typically contains more protein per serving compared to regular yogurt.

The protein in G reek yoghurt is a combination of whey and casein, making it a valuable source of essential amino acids.

Greek yoghurt often contains probiotics, which are beneficial bacteria that can positively impact gut health. Cottage cheese is prized for its high protein content while being relatively low in fat, especially compared to some other types of cheese , making it a popular choice for individuals aiming to increase their protein intake while managing their fat consumption.

Cottage cheese is a source of leucine, an essential amino acid that plays a crucial role in protein synthesis. Chickpeas are an excellent plant-based protein for bodybuilders, especially for those following vegetarian or vegan diets.

Chickpeas are rich in dietary fibre, which is beneficial for digestive health, helps with weight management, and contributes to overall heart health. Brown rice is a whole grain that provides complex carbohydrates. These carbohydrates are a primary source of energy, making brown rice an excellent choice for athletes and those engaging in regular physical activity.

Bodybuilding is a sport where participants aim to attain a balance of substantial muscle mass and minimal body fat for aesthetic appeal. For b odybuilders , protein is a crucial macronutrient facilitating muscle growth and should be taken daily to enhance the accumulation of lean mass.

Current suggestions for promoting muscle hypertrophy recommend a relative protein intake ranging from 1. It's essential for bodybuilders to focus on both the quantity and quality of protein sources.

While protein for bodybuilders is crucial, consuming excessively high amounts doesn't necessarily translate to more significant muscle gains. The protein needs of bodybuilders, both men and women, depend on various factors including their individual goals, body weight, level of physical activity, and overall health.

While there isn't a one-size-fits-all answer, some general principles can be considered. Both men and women engage in resistance training and muscle-building activities, and protein is a crucial macronutrient for muscle repair and growth.

However, the total protein requirement can vary. For many years, the general recommendation for protein intake for athletes, including bodybuilders, was around 1. However, more recent research suggests that p rotein needs for bodybuilders may be influenced by factors such as training intensity, age, and the individual's overall fitness goals.

Women, on average, may have slightly different protein requirements than men due to differences in muscle mass, hormonal profiles, and metabolism.

Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins 9.

But not all dairy is created equal. For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt 10 , While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial, due to its mixture of fast- and slow-digesting proteins 9 , In addition to 20 grams of protein per 3-ounce gram serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin, and B6.

These nutrients are important for optimal health, energy, and exercise performance 4 , 13 , Additionally, tuna provides large amounts of omega-3 fatty acids , which may support muscle health 6 , This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age Beef is packed with high quality protein, B vitamins, minerals, and creatine 16 , Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training Shrimp are almost pure protein.

Each 3-ounce gram serving contains 19 grams of protein, 1. While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle building protein without too many additional calories. Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth 21 , Half a cup 86 grams of cooked soybeans contains 16 grams of protein, healthy unsaturated fats, and several vitamins and minerals Soybeans are a particularly good source of vitamin K, iron, and phosphorus Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions 24 , People who menstruate may be particularly at risk of iron deficiency due to blood loss during their cycle One cup grams of low fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle building amino acid leucine Like other dairy products, cottage cheese can be purchased with varying fat contents.

High fat versions like creamed cottage cheese have more calories. Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet.

A 3-ounce gram serving of turkey breast contains around 26 grams of protein and almost no fat or carbs Turkey is also a good source of the B vitamin niacin , which helps process fats and carbohydrates in your body A single gram fillet provides around 23 grams of protein, along with good amounts of vitamin B12 and selenium Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need to gain muscle Popular varieties — such as black, pinto, and kidney beans — contain around 15 grams of protein per cup about grams of cooked beans 33 , 34 , For these reasons, beans are a good source of plant-based protein to add to your diet.

While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial If you have trouble getting enough protein from foods alone, you could consider adding protein shakes to your daily routine.

Dairy protein powders, such as whey and casein , are some of the most popular. Other protein powders use soy, pea, beef, or chicken protein.

You can find a variety of protein powders online. Edamame is the term for immature soybeans. These developing beans are found in pods and served in a variety of dishes, particularly those of Japanese origin.

One cup grams of frozen edamame provides around 18 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K, and manganese Among other functions, folate helps your body process amino acids, the building blocks of protein In fact, folate may be important for optimal muscle mass and strength, particularly in older adults Foods with carbohydrates can help provide this energy Cooked quinoa contains about 40 grams of carbs per cup grams , along with 8 grams of protein, 5 grams of fiber, and hearty amounts of magnesium and phosphorus Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move If you are looking to add protein to your diet without consuming too many calories, these very lean sources of protein may be good choices.

Three ounces 85 grams of scallops provide around 17 grams of protein and fewer than calories Many different types of meat can be made into jerky, so the nutrition facts vary. Most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein.

These animal sources of protein are high in quality and stimulate muscle growth Each 1-cup gram serving of canned chickpeas contains around 15 grams of protein and 45 grams of carbs, including 13 grams of fiber As with many plants, the protein in chickpeas is considered lower quality than that in animal sources.

However, it can still be part of a balanced muscle building diet Peanuts contain a mix of protein, fat, and carbs. A 1-ounce gram serving contains 7 grams of protein, 6 grams of carbs, and large amounts of unsaturated fat Each 1-ounce gram serving of peanuts contains around calories Additionally, nuts are thought to play an important role in an overall healthy diet One cup grams of cooked buckwheat groats contains around 6 grams of protein, along with plenty of fiber and other carbs Buckwheat has become a very popular health food due to its impressive vitamin and mineral content.

It contains high amounts of B vitamins, magnesium, manganese, and phosphorus These vitamins and minerals can help your body stay healthy and able to perform muscle building exercises Tofu is produced from soy milk and often used as a meat substitute.

Each half-cup gram serving of raw tofu contains 10 grams of protein, 6 grams of fat, and 2 grams of carbohydrates Tofu is also a good source of calcium, which is important for proper muscle function and bone health Soy protein, found in foods like tofu and soybeans, is considered one of the highest quality plant proteins For all these reasons, foods containing soy protein are great options for vegans and vegetarians.

Pork tenderloin is a lean cut of meat that provides Some research has shown that pork has effects similar to those of other muscle building foods, such as beef and chicken Milk provides a mix of protein, carbohydrates, and fats Similar to other dairy products, milk contains both fast- and slow-digesting proteins This is thought to be beneficial for muscle growth.

In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training 56 , One ounce 28 grams of roasted almonds provides 6 grams of protein and large amounts of vitamin E, magnesium, and phosphorus Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise As with peanuts, almonds should be consumed in moderation due to their high calorie content.

Half a cup of blanched almonds contains more than calories Similarly to beef, bison provides about 22 grams of protein per 3-ounce gram serving However, some research has shown that bison may be better than beef in terms of the risk of heart disease If you like to eat red meat as part of your muscle building diet but also worry about your heart health, you could consider replacing some beef with bison.

Although cooked brown rice provides only 6 grams of protein per cup grams , it has the carbohydrates you need to fuel your physical activity Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow.

Plus, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight training program 63 , The best diet to build muscle should add —1, calories per day on top of your current dietary intake.

You should eat foods that are rich in complex carbohydrates and high quality protein sources, which can be from both animals and plants A daily protein intake of 1. When muscles are used during exercise or strenuous activity, it creates micro-tears and leads to muscle protein breakdown MPB.

Amino acids are then shuttled to your muscles to repair this damage and synthesize new tissue to replace the damaged ones. This process doesn't automatically lead to bigger muscles there is a little more needed for that , but it can make your muscles stronger or adapt to the type of training that caused the tears in the first place 1.

MPS is why protein, and regular strength training, in particular, are so essential for maintaining and building lean body mass. When it comes to building muscle mass , your protein intake is a considerable factor. With the role of amino acids in muscle protein synthesis, maintaining a positive protein balance - in other words, eating more protein than you are breaking down or using, is one part of the muscle-building equation.

This can be achieved through a combination of increased protein intake, a strategic strength training routine studies suggest a minimum of twice per week , adequate rest this is when MPS occurs , and often plenty of calories to support weight gain overall bulking diet.

Depending on individual factors like fitness level and starting body composition, it is possible to lose weight or fat while building muscle simultaneously, but this is not ideal for everyone and your rate of muscle growth is significantly less than following a standard weight gain approach.

So how much protein do you need to put on muscle? Your protein needs are directly related to your muscle mass - the more you have and the more you use it, the more protein you need. Age and activity level also impact how much protein is required to promote muscle growth.

Bodybuilders and weightlifters have higher protein needs because they are looking to add mass and are simultaneously using their muscles more than the average person or non-lifter.

Of course, it is entirely possible to overdo it. Eating too much protein can negatively impact your ability to build muscle by limiting your intake of other important macros for bulking healthy fats and carbohydrates that support your training and weight gain. So getting your daily protein intake right for your individual requirements is crucial to getting the best results.

Some older studies suggest that an intake of at least 1. More recent studies suggest intakes as high as 1. And a larger and more recent review of the research determined that for most, there aren't any beneficial effects of eating more than 1.

All of these recommendations fall within the range suggested by the American College of Sports Medicine which suggests 1. Your macro diet ratio may have an impact on body composition when looking at a surplus or restriction of calories.

A narrative review of the research and smaller studies have suggested that higher protein intakes between 2. So, looks like the debate continues around how much protein is actually needed to gain more muscle and we may not get a definitive answer any time soon, due to the multitude of individual differences among us all.

Based on the averages from evidenced backed recommendations, a good rule of thumb for maintaining existing muscle is to eat roughly 0.

And this amount may increase as high as 1 to 1.