When you start a fitness journey to build muscle, it is easy to focus all your attention on the weights you lift. However, nutrition is simply 90% of the puzzle. You can train as hard as possible, but if your nutrition is not sound, you will not get the results you are looking for.
When you lift weights, you create microscopic tears in your muscle fibers. In order to repair those tissues and rebuild them to be stronger and larger, your body requires adequate calories and protein. Protein acts as the essential building block of muscle.
How Much Protein Do You Need to Build Muscle?
To build muscle effectively, research recommends consuming 1.6 to 2.2 grams of protein per kilogram of body weight.
If you prefer to calculate this using pounds, it translates to roughly 0.7 to 1 gram of protein per pound of body weight. Other fitness experts recommend a slightly higher target for beginners, suggesting 0.8 to 1.2 grams of protein per pound of body weight to fully support muscle growth and recovery.
Best Protein Foods for Non-Vegetarians
Animal proteins are high-quality sources that provide an excellent stimulus for muscle growth. To hit your daily protein goals, you should focus on lean and quality sources. Excellent non-vegetarian options include:
- Poultry: Lean chicken and turkey.
- Red Meat: Lean beef and steak.
- Seafood: Fish, such as salmon filets.
- Eggs and Dairy: Eggs and low-fat dairy.
- Supplements: Whey protein (concentrate or isolate), casein protein (which digests slowly and is great before bed), beef protein powder, and egg protein powder.
Best Protein Foods for Vegetarians and Vegans
Vegetarians and vegans can absolutely build muscle, though it is important to be mindful of your sources. Some plant proteins are "incomplete," meaning they lack one or more of the nine essential amino acids your body needs. Because of this, they may not provide the exact same muscle-growth stimulus as animal protein, making a varied diet highly important. Excellent plant-based options include:
- Soy Products: Tofu.
- Legumes: Beans and lentils.
- Grains, Nuts, and Seeds: Oats, rice, nuts, and seeds can also contribute healthy fats, carbs, and some protein to your overall diet.
- Supplements: Plant-based protein powders and blends, specifically those made from hemp, pea, and pumpkin seeds.
Simple Tips for Hitting Your Daily Goal
To successfully hit your protein goals, try to add a serving of quality protein into every single meal you eat daily. Start slow by ensuring at least one meal a day meets this standard, and then gradually improve your other meals once that becomes a habit.
If eating a large meal like steak or salmon isn't practical or appetizing (such as early in the morning), protein powder is a fantastic and easy way to supplement your diet. You can create a simple protein shake and even add ingredients like oats and fruit for extra calories if your goal is to gain weight.
Start small, be consistent with your diet, and you will reap the benefits of eating a healthy, protein-rich diet.
