Do you know your daily protein intake?
Here is the few things you need to know. Protein intake depends on your activity level, goals, and your fitness level.
People who do not workout
For the people who don’t workouts like just going to the office, eat and sleep and simple lifestyle. For those, protein intakes should be 0.5 gm per pound body weight that’s means if your weight is 180 pounds so your daily protein intake would be 90 gm. So, 80-90 gm is the recommended daily protein intake for the people who don’t work out. It is important for their immune system and muscle density
People who are Slightly active
That is for the people who work out three times a week in the gym. The protein intake for them is 0.8 gm per pound body weight. And if you are 180 pounds then your daily protein intake would go 130 gm a day.If you consume five meals then for each meal probably 25 to 26 gm of protein your need per meal.
People who are Highly active
People who workout for 5 or 6 times a week for them it is very important to have at least 1gm of protein per pound body weight. And if you are 180 pounds then you need 180 gm of protein a day.
Protein is the very important macronutrient. You can get protein from chicken, egg whites, cottage cheese, Fish, Tuna, paneer, Greek yogurt. You have to consume maximum protein from food. You can have whey protein after your workout just 10% or 20% not more than that. You have to cover your 80 % protein intake maximum from natural foods containing protein nutrient.
People who are Advanced
For the people who are advanced working for years and years like 5-10 years and their muscles are matured enough to absorb protein for them it is recommended to have 1.2 to 1.5 gm of protein per pound body weight. If you are 180 pounds, then you can eat 200 gm to 250 gm of protein.
So now that’s really important to know where you are and where is your activity level, your age, and height. If you just started working out like it’s been only one year, it is recommended for your to stick with 0.5 to 0.6 gm of protein per pound body weight and if you are working out for last 5 years then you can go for 0.8 to 1 gm of protein per pound body weight as well. And people who are between 5-10 years window they can go 1 gm to 1.2 gm of protein per pound body weight.
So this is the Answers for all the folks out there who are looking for how much they should take a day to build muscles.