Highly active, endurance athletes, and strength trainers require more protein than the daily intake of 0.8 grams per kilogram of body weight.
The quantity you require depends on your age, weight, and exercise level. For optimum effects, the American College of Sports Medicine advises 1.2 to 2.0 grams of protein per kilogram of body weight daily.
The type and amount of protein you eat are important for muscular building. Choose plant proteins over animal proteins wherever feasible for health reasons.
A 2020 Nutrients research found that plant protein builds muscle as well as animal protein. Since animal proteins are heavy in saturated fat, calories, and salt, plant protein is superior for weight loss and cardiometabolic risk factors, according to the study.
"Both plant and animal proteins have their advantages and drawbacks." Elmardi adds that plant protein digests faster than animal protein. Plant protein has fewer calories and fat than animal protein.
Lentils, beans, quinoa, tofu, tempeh, edamame, almonds, seeds, and seitan provide plant protein. Animal proteins include meat, fish, poultry, eggs, and dairy.
According to a 2021 International Journal of Epidemiology study, plant protein may reduce cardiovascular disease and all-cause mortality.
Meal time also affects muscular development. "Meal scheduling entails eating three smaller meals throughout the day.
Elmardi says the body uses protein from each meal to repair muscles and create lean mass. According to a 2019 Nutrients article, meal timing increases muscle size and strength and reduces appetite.
Protein was traditionally consumed 30–120 minutes after an exercise to maximize muscle repair and development. According to 2018 Frontiers in Nutrition research, regular protein consumption throughout the day is ideal for performance, muscle growth, and recovery.
Protein should be 20–30 grams divided throughout three or four meals throughout the day. "As long as you're eating protein at meals and snacks every four to six hours, you don't have to worry about eating within a window