Thraxulon Kritdel 
How much protein should we be eating for weight loss and muscle gain? Well, there’s so much going around about the significance of protein in our diets, especially for athletes and fitness enthusiasts.
Protein is a primary nutrient from amino acids essential for building and maintaining muscles and bone density. That means you need it to develop your body, and it becomes even more important.
Many supplements on us.biaxol.com help you boost protein synthesis and contribute to muscle growth, retention, and recovery. These benefits make them a ready choice for pro athletes and regular exercise buffs.
That said, how much protein is enough? Continue reading to find out!
How Much Protein Do You Need?
You may need to eat more protein because its recommended daily allowance is a modest 0.8 grams per kilogram of body weight. That means about 8 to 10 percent of your daily dietary intake should be protein.
However, this is a basic minimum requirement to prevent protein deficiency. You’ll need more when it comes to protein synthesis, muscle gain, and weight management.
Research has shown that we need at least 20 to 30 percent for better health, with about 30 grams of protein being the minimum threshold at mealtime. Further, how much protein you need depends on your weight. If you weigh over 90 kilograms, the daily intake should be between 90 and 120 grams of protein.
When there’s a high amount of protein in snacks, foods, and shakes, they won’t harm organs like the liver and kidneys. However, excess protein often means excess calories, leading to weight gain.
Ideal Protein Intake for Muscle Gain and Weight Loss
Regardless of your strength and fitness goals, the answer is straightforward: 30 grams of protein per meal. If you weigh much and want to maintain your current weight, you would need between 100 to 130 grams, or six palm-sized portions of protein-rich foods, daily. That still translates to 30 grams per meal and 10 to 20 grams in two snacks.
The kind of meals you’d get these requirements from include a combination of animal and plant proteins, such as chicken breasts, chicken thighs, salmon, lamb, pork, soybeans, lentils, peas, and nuts. In addition, protein powders are also helpful and can give you 25 to 30 grams of the nutrient.
When it comes to building muscles, the 30-gram rule goes out the window. This is because your body will need more protein than the baseline level of 30 grams. Protein helps repair torn muscles due to heavy lifting and promotes muscle growth.
While the jury is still out on the amount of proteins needed to build muscle, many experts agree that your muscle gain goals should match your protein intake.
What Happens if You Don’t Take Enough Protein?
When you don’t take enough protein, you may resort to snacking more, which can lead to weight gain. Also, protein deficiency could be harmful for your health.
In addition, your muscles won’t get enough amino acids for recovery. That means your muscles would take 4 to 8 days to recover after workouts. Also, brace up for more soreness and cramps.
Conclusion
Protein is essential to gaining muscles and controlling weight, so sticking to the ideal requirements will improve your overall health. That means putting you in a prime position to work out and build those muscles.
If you need more protein, consider incorporating protein powder supplements into your diet. The potential benefits include faster muscle recovery, fewer injury risks, and more stamina to complete your fitness programs. However, you should only consider supplements after due consultations with your doctor.
Now that you know how much protein you need for weight loss and muscle gain, do your best to meet the requirements during meal times.
