If you have a consistent workout regime, you’ll know that protein is an important component. Not only does protein give you energy, it is a key factor in building muscle mass and strength. In fact, you can spend hours in the gym, but if you aren’t including protein in your diet, don’t expect any muscles to come your way.
According to most studies, humans are consuming far too little protein per day.
The recommended daily allowance is at least 0.8 grams of protein per kilogram of body weight. A person who weighs 130 pounds would thus need at least 45 grams of protein per day, but experts recommend consuming at least 100 grams. Anything less and you’re losing out on most of the benefits of protein, including fatty acid metabolism, insulin sensitivity, weight loss, and feeling satiated.
If building muscle is your goal, then you definitely want to up the protein intake.
One should aim for between 1.6 and 2.2 grams per kilogram of body weight per day. You can spread this amount out over several meals during the day.
For best results, look at ingesting 20 to 40 grams of protein every 3-4 hours. Excellent sources include chicken, meat, fish, eggs, lentils, quinoa, nuts, and yogurt.
