You Must Get Enough Protein to Build Muscle Fast
You must have protein to build muscle fast. Building muscle means more than just pumping iron or joining a gym, it means eating the right things, and at the right time.
When it comes time to build muscle, you are going to want to concentrate on your protein intake. Without protein, you are simply not going to build muscle! In addition to building muscle, protein will also increase that speed of muscle healing where damage has occurred. This is due to the amino acids found in protein. Considering that of out of our entire daily intake, only water is more important than protein, everybody should be concerned with their overall protein intake.
Protein to Build Muscle Fast: How Much?
So how much to protein to build muscle fast should you consume? Recommended daily intake for protein is approximately 1 gram for every 2 pounds of bodyweight. However, for building muscle you should aim to double that up to for 1 gram of protein for every pound of bodyweight.
For example, if you weigh 160 pounds and are looking to gain weight and build muscle mass fast, you should aim for eating 160 grams of protein every day, particularly during heavy exercise days.
Protein for Building Muscle: Which Protein Supplements?
High protein foods are important (see below); however, it is nearly impossible to get a gram of protein per pound of body weight from food sources alone. That is where protein supplements come into the picture.
Protein supplements are usually powder form, though there are many ready to drink pre-mixed options out there as well.
Protein for Building Muscle Fast: Which Foods?
For those looking to build muscle, you're also going to want to concentrate the protein intake for maximum muscle building effect. So, what sort of "protein build muscle" foods are we looking for?
Anything from skinless chicken or turkey breast to ostrich is going to help, including grilled shrimp, extra-lean pork loin, egg whites, tuna, salmon and skimmed milk. For maximum benefit, you should time your protein intake for before and after your workouts. Of the protein build muscle foods listed above, exactly how much protein do we get from each serving? As a guide, use the following;
Additionally, you can search our list of high protein muscle building foods.