Protein is definitely necessary to build large and strong muscles. All those struggling with weight issues in terms of trying to increase their mass know that consuming enough protein on a daily basis goes hand in hand with regular workouts.
Once you get in the habit of eating the necessary foods in the recommended amount you don’t need to keep a protein journal anymore.
In any case, your recommended daily protein intake is 0.8 grams per kilogram of lean bodyweight if you are not generally very active.
If you are, bump this number up to 2 grams of protein per day per every kilogram. In other words, if you weigh around 160 pounds, make sure you consume around 150 grams of protein on a daily basis.
One of the best ways to ensure the foods you eat actually do their job and increase your muscle mass is to eat meat for dinner. We’re not saying eat 2 greasy burgers every night. What we’re saying is eat chicken, turkey or fish for dinner 4 times a week. Eating a 250g fillet will not only make you feel full, but you also won’t be using much of the nutrients for the rest of the day, giving your body a chance to retain them and increase your weight.
If you’re super active and super lean, include a serving of protein shake after each of your workouts. Choose a flavor that you like and drink with purified water. Make sure you work out 4 times a week so you get 4 servings of protein shake a week. No amount of protein, no matter its shape and form, is going to increase your muscle mass unless you lift weights.
So, to make sure you get the most of your protein shake, drink it right after your workout, which means you’ll be preparing it at the gym or at home before you leave the house. Don’t wait to get home drink it if you want to maximize your results.