Muscle building is a complex process that boils down to two crucial factors — resistance strength training and adequate protein and calorie intake. How much protein do you need in a day? The typical recommendation is between 0. However, research has shown that excessive amounts of protein above 1. For example, an 80 kg individual would aim to consume between 64 and grams of protein per day, which is a very large range. When you calculate your protein needs, consider what your workout will look like for the day and how likely you are to build muscle. Research consistently supports that high-protein diets and protein supplements are key factors to building muscle. The majority of foods discussed in this article will be those that are high in protein. While protein is the main component of muscle tissue, performance suffers when you cut carbohydrates too low. Carbs are the main fuel for our muscles, while protein can help them repair. When you think about foods that are high in protein, many times you think about animal-based foods — meats, poultry, fish, eggs, etc.
Whether you’re paleo, vegan, or counting macros, everybody needs protein. Build muscle, control hunger, and banish taste-bud boredom with the definitive list of high-protein foods for all diets. Protein builds your body. It creates muscle. It controls hunger. It’s a win-win! Whether your goal is weight loss or muscle building, eating enough protein is key, but so is variety, since each kind has its own amino acid profile.
Muscle is harder to build and maintain as we age. In fact, most of us start losing muscle around age 30, and physically inactive people can experience anywhere from a 3- to 5-percent reduction in lean muscle mass every decade thereafter. This is due to lower testosterone levels in men and lower estrogen levels in women — both hormones that help build muscle — as well as changes in nerve and blood cells and the body not converting amino acids to muscle tissue as efficiently, among other factors. But muscle loss doesn’t have to be inevitable: For adult men and women, regular resistance training exercises are key to building and keeping muscle. Strength training is an important piece of the fitness equation. Men and women should participate in muscle strengthening activities that work the major muscle groups legs, hips, back, chest, abdomen, shoulders and arms at least two times each week. Examples of strength training include lifting weights, using resistance bands and doing push-ups, pull-ups and sit-ups. Even everyday activities such as carrying groceries, playing with your kids and gardening can strengthen muscles.