Hello friends! Today we are going to discuss a very important topic.
If you go to the gym regularly, then this question must have come to your mind that How much protein should a gym goer consume in a day? Don’t worry, in this comprehensive article we will clear all your doubts and give you detailed information about how much protein should be consumed according to your body type and fitness goals.
Protein Importance: Building Blocks of Muscles
Protein is one of the essential nutrients for our body. It plays a crucial role in building and repairing our muscles, tissues, and cells. It is very important for gym-goers to consume the right amount of protein, as protein is necessary for muscle recovery and growth after intense workouts.
Average Person Daily Protein Requirement
First let us talk about an average person. According to scientific studies, a normal person should take about 0.8 to 1 gram of protein per kilogram of his body weight. For example, if your weight is 70 kg, then you should take 56 to 70 grams of protein daily.
Protein Requirements for Gym-Goers
But if you go to the gym regularly and are focusing on muscle building or fat loss, your protein requirements increase. According to fitness experts and nutritionists, those doing intense workouts should take 1.6 to 2.2 grams of protein per kilogram of their body weight.
That is, if you weigh 70 kg and are doing intensive training, you should take 112 to 154 grams of protein daily. This is much more than the requirement of an average person!
BMR (Basal Metabolic Rate) Importance
To calculate your correct protein intake, you need to know your BMR. BMR is the amount of calories your body burns at rest. Based on BMR, you can calculate your daily calorie requirement and breakdown of macro-nutrients (protein, carbohydrates, fats).
How to calculate BMR?
To calculate BMR, you can use online BMR calculators. In these calculators, you enter your weight, height, age, and activity level, and it gives you your daily calorie requirement. By breaking down this calorie requirement, you can find out your ideal protein intake.
Practical Tips for Protein Intake
- Balanced Diet : Include a variety of protein sources in your diet such as lean meats, fish, eggs, dairy products, legumes, and nuts.
- Protein Supplements : If you are not getting enough protein from your diet, you can use whey protein or plant-based protein supplements.
- Post-Workout Nutrition : Do not forget to take a protein-rich snack or shake immediately after workout. This helps in muscle recovery.
- Protein Distribution : Distribute your daily protein intake equally throughout the day, so that your body can continuously synthesize protein.
Protein Requirements for Different Goals
- Muscle Gain : If you want to gain muscle, then take 1.6 to 2.2 grams of protein per kg of your body weight.
- Fat Loss : High protein diet is also beneficial for fat loss. It boosts metabolism and helps in controlling hunger.
- Weight Maintenance : If you want to maintain your current weight, then moderate protein intake (1.2 to 1.6 grams per kg body weight) is sufficient.
Conclusion
In this detailed article, we told you how much protein a gym goer should take in a day. Remember, each person’s protein requirements may vary, so make your protein intake plan keeping in mind your body type, fitness goals, and overall health.
If you found this article helpful, share it with your fitness-enthusiast friends. And if you have any questions or doubts, do ask in the comment section. Stay fit, stay healthy! and don’t forgot to look other posts.
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