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How Much Protein Should Be Taken On Daily Basis To Gain Muscle Weight?
Question: I am working out at the gym 5 days a week, my height is 170 CM and my weight is 60, I am trying to gain muscle weight ( lifting weights and swimming)
My question is how many grams of protein each day how much calories, and do I have to take the same quantity of calories and protein in my recovery day?
I read that I need 1.4 - 2.0 grams of protein for each KG of my weight or 1 gram of protein for each pounds of my weight (132) pounds, correct me if I am wrong.
My question is how many grams of protein each day how much calories, and do I have to take the same quantity of calories and protein in my recovery day?
I read that I need 1.4 - 2.0 grams of protein for each KG of my weight or 1 gram of protein for each pounds of my weight (132) pounds, correct me if I am wrong.
Brief Answer:
Nutrition during the recovery days is crucial
Detailed Answer:
Hi,
Thank you for using HealthcareMegic.
With the provided weight and height, you BMI is normal and since you are doing intense workouts during the week days, I would suggest you to take 1.8 to 2 grams protein per Kg. body weight each day. If converted to Lbs., you would require nearly 0.9 g protein per lbs. or roughly about 120 g protein in a day.
As you are currently focusing on muscle development, it is important that you take sufficient carbohydrates in daily diet. This would help the protein to carry out its intended function of muscle development. Maintaining an average carbohydrate intake between 1800 to 2000 Calories would be sufficient.
Nutrition during the recovery days is crucial and should focus on refueling muscles and liver glycogen or carbohydrate stores, balance electrolytes and repair or production at cellular level. Our muscles remain metabolically active for nearly 24 hours after the workouts and therefore there is no need to reduce the calorie and protein intake on recovery days. Also, make sure that you take the water regularly as it is the best time to replenish the electrolyte stores of the body.
I would suggest you to take a protein supplement after workout to make sure that the muscles get the required protein for supporting the prolonged anabolic phase that follows the exercise routine.
Hope this helps. Please feel free to ask further questions.
Meenakshi
Nutrition during the recovery days is crucial
Detailed Answer:
Hi,
Thank you for using HealthcareMegic.
With the provided weight and height, you BMI is normal and since you are doing intense workouts during the week days, I would suggest you to take 1.8 to 2 grams protein per Kg. body weight each day. If converted to Lbs., you would require nearly 0.9 g protein per lbs. or roughly about 120 g protein in a day.
As you are currently focusing on muscle development, it is important that you take sufficient carbohydrates in daily diet. This would help the protein to carry out its intended function of muscle development. Maintaining an average carbohydrate intake between 1800 to 2000 Calories would be sufficient.
Nutrition during the recovery days is crucial and should focus on refueling muscles and liver glycogen or carbohydrate stores, balance electrolytes and repair or production at cellular level. Our muscles remain metabolically active for nearly 24 hours after the workouts and therefore there is no need to reduce the calorie and protein intake on recovery days. Also, make sure that you take the water regularly as it is the best time to replenish the electrolyte stores of the body.
I would suggest you to take a protein supplement after workout to make sure that the muscles get the required protein for supporting the prolonged anabolic phase that follows the exercise routine.
Hope this helps. Please feel free to ask further questions.
Meenakshi
Above answer was peer-reviewed by :
Dr. Prasad
You mention carbs intake calories between 1800-2000 excluding the calories involved in protein?
Brief Answer:
Total calorie intake - 1800 - 2000 Kcal
Detailed Answer:
Hi,
Thanks for the reply.
Your combined calorie intake, from carbs and protein should be nearly 2000 kcal. Make sure that you maintain the same. Your pre and post workout diets should have sufficient carbohydrates, as this would support the exercises and help protein to carry out its intended function of muscle development.
Meenakshi
Total calorie intake - 1800 - 2000 Kcal
Detailed Answer:
Hi,
Thanks for the reply.
Your combined calorie intake, from carbs and protein should be nearly 2000 kcal. Make sure that you maintain the same. Your pre and post workout diets should have sufficient carbohydrates, as this would support the exercises and help protein to carry out its intended function of muscle development.
Meenakshi
Above answer was peer-reviewed by :
Dr. Bhagyalaxmi Nalaparaju
Answered by
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