If you’ve ever wondered why every fitness guy won’t shut up about protein, according to Healthline, protein plays vital role in muscle growth and recovery, it’s because protein is literally the stuff your muscles are made of. No protein = no growth. Protein for muscle building Simple as that.When you train, you’re not instantly getting bigger. What actually happens is your muscles get tiny tears from lifting weight. Protein comes in after, repairs those tears, and makes the muscle stronger than before. That’s how size and strength happen. Without enough protein, you’re basically working hard in the gym for nothing.
Why Protein is So Important-
Muscle Repair: Training breaks your muscles down, protein builds them back up.Hormones: A high-protein diet supports testosterone and growth hormone.
the two main drivers of muscle gains.Staying Lean: Protein keeps you full, so you don’t binge on junk food while trying to bulk.
How Much Protein Do You Need for muscle for Muscle building?
There’s no magic number, but a simple rule works for most people: Around 1.6–2.2 grams per kg of bodyweight.If you train really hard, push it closer to 2.5g/kg- Example: If you weigh 70kg, that’s about 120–150 grams of protein a day. It sounds like a lot, but if you spread it across meals, it’s very doable.
easy protein sources –
Eggs, chicken, fish, mutton, paneer, Greek yogurt these should be your base.
Whey protein or plant protein can help if you can’t hit your numbers through food.Keep snacks like peanuts, almonds, or boiled eggs handy for quick boosts. And if you are struggling to hit protein then try whey protein
Here quick recommends best whey protein for muscle building –