How To Increase Protein Intake for Muscle Growth? (6 Tips )

If you are trying to follow a healthy lifestyle, you work, and you are on a special diet for muscle growth, you need this article!

Many athletes struggle to consume enough protein intake , the building block for muscle tissue. This can lead to tiredness, decreased muscle recovery, and stunted growth. Yes, this happens if your body does not receive enough protein.

There are so many ways for you to increase the protein intake daily if you work out hard and you need more energy. Some people only rely on food to maintain their nutrition, while others consume protein powders and supplements.

In this article, we dive deep into all the 6 effective ways to boost your protein intake. Whether you prefer whole foods, protein powders, or a combination of both, we’ve got you covered.

We’ll explore:

• How much protein you genuinely need
• 6 tips to increase the protein intake throughout the day

If you need to know about these topics, let’s get started.

How Much Protein intake Does an Individual Need for Muscle Growth?

Men and women who are aiming to build muscle through strength training can benefit from consuming 1.5 to 1.6 grams of protein per kilogram of their body weight (kg) daily.

This intake can be an ideal choice for maximizing muscle strength and mass gains.

Here’s a breakdown of the research:

• Studies show that the benefits of higher protein intake start to diminish after exceeding 1.3 grams per kg of body weight. However, strength training alongside this increased protein helps maintain this benefit.
• A 2022 meta-analysis suggests a range of 1.5 grams per kg for optimal effects.

It’s important to note:

• Recent research suggests that younger people who lift weights might see slightly better muscle growth if they eat a bit more protein, around 1.6 grams per kilogram of body weight each day. However, it’s not entirely clear if this applies to older adults.
• Interestingly, most of the studies looked at people who already ate more protein than the recommended amount (at least 1.2 grams per kilogram of body weight). This might be why extra protein didn’t have as big of an effect on muscle growth in older adults in the studies.

In conclusion, for muscle growth, you (Whether men or women) need to take 1.5 to 1.6 grams of protein per kg of your body weight daily, especially if you’re strength training.

Now that you have a general idea about how much income you need to take, you can read this section to gain this valuable knowledge.

6 Effective Tips to Increase the Protein Intake to Gain Muscle

In this part, we are adding great tips to increase the protein intake for better muscle growth.

We all know that the most popular nutrients have protein, like chicken and eggs, but it is more than that! There are some roles that you have to remember while eating.

1.   Eat in order

Believe it or not, the order you eat your food can actually impact digestion and blood sugar levels. All in all, it can help your body to receive more protein intake and increase the protein intake .

Here’s the ideal sequence:

1. Start with Vegetables: They’re packed with fiber, which helps regulate digestion and keeps you feeling fuller for longer.
2. Follow with Protein: Protein is essential for building and repairing muscle tissue.
3. Finish with Carbohydrates: Carbs provide energy for your workouts, but save them for last to avoid blood sugar spikes.

This is the way you can ensure that your body can take the right amount of food nutrition.

2.   Eat Eggs in The Morning, NOT Cereals

cereals for breakfast are filled with sugar, and they are not an ideal way to start the day, so it is better to ditch them.

Eggs are a fantastic source of high-quality protein, healthy fats, and essential vitamins.

They’re perfect for breakfast as they help keep you feeling satisfied throughout the morning, especially when eaten during times of low insulin levels.

You can boil them or make omelets with a bit of olive oil and add some healthy veggies like avocados.

3.   Use More Nuts: Almonds

Nuts are the best snacks, so do not underestimate them. Almonds, especially, are a convenient and delicious way to boost your protein intake.

They’re packed with healthy fats, fiber, and various vitamins and minerals that support overall health. Snack on a handful of almonds throughout the day for a satisfying protein boost and muscle growth.

Peanut Or Peanut Butter:

Peanuts and peanut butter are other excellent sources of protein and healthy fats.

They’re incredibly versatile and can be enjoyed in various ways, like spreading peanut butter on whole-wheat toast or adding peanuts to salads and yogurt.

4.   Do Not Forget to Use Dairy Products: Cottage Cheese & Greek Yogurt

Dairy products like cottage cheese and Greek yogurt are great for protein intake and contain calcium.

They are perfect for post-workout recovery as they provide sustained protein release to help rebuild muscle tissue.

5.   Use Protein Supplements

Protein supplements can finally also be a convenient way to increase the protein intake and gain muscle, especially if you struggle to meet your daily needs through food alone.

However, it’s essential to prioritize whole food sources first and use supplements as a complement, not a replacement.

So, if you cannot eat the right amount of protein and you feel that you need protein powders, here are some tips for you.

There are various types of protein supplements, each with its pros and cons:

1. Whey Protein: Absorbs quickly, ideal post-workout for muscle recovery.
2. Casein Protein: Absorbs slowly and is suitable for sustained protein release throughout the day or before bed.
3. Soy Protein: Plant-based option, ideal for those with lactose intolerance.
4. Pea Protein: Another plant-based option that is easily digestible.

How do you consume protein supplements?

You can mix protein powder with water or milk (dairy or plant-based) to create a simple shake. For added flavor and nutrients, blend it with fruits, vegetables, yogurt, or nut butter. It is all based on your preference.

Outtake

By incorporating these six protein-rich tips into your diet, you’ll be well on your way to achieving your muscle-building goals, and you won’t feel tired during your workouts or daily activities.

You need to track your protein intake over a few days to see if you’re meeting your needs and adjust your strategy as needed.

If you cannot receive the right amount of protein by nutrition, you can use supplements, too.

So, tell us! How do you typically increase your protein intake to support your muscle building process? Share your favorite methods and protein sources in the comments below!