Building lean muscle requires two things: consistent training and proper nutrition. While hitting the gym is crucial, your muscles need the right fuel to repair and grow, and that's where protein comes in. But how much protein do you actually need for muscle gain?
Your Personalized Protein Target for Muscle Gain
Your ideal protein intake depends on various factors, including your age, weight, and activity level. To get a precise recommendation, you can use our protein calculator.
Let's consider an example of a 25-year-old male, weighing 75 kg, who is 180 cm tall and very active in the gym. His goal is to build lean muscle.
Using our /calculator, we get the following personalized protein plan:
- Daily Target: 143g (within a 128-157g range)
- Per Meal (4 meals/day): 36g
- From Supplements: 43g (30% of total)
- From Food: 100g (70% of total)
Key metrics for this profile:
- Protein per kg body weight: 1.9g/kg
- Target calorie intake: 3327 cal/day
- Protein as % of calories: 17%
Why Protein is Key for Muscle Growth
When you lift weights, you create tiny micro-tears in your muscle fibers. Protein provides the amino acids necessary to repair these tears, which in turn makes your muscles stronger and larger. This process is called muscle protein synthesis.
Recommended Whey Proteins for Muscle Gain
To support muscle gain, you need a high-quality protein that is absorbed quickly. Here are our top picks:
1. MuscleBlaze Biozyme Performance Whey
- Why we like it: MuscleBlaze Biozyme Performance Whey is designed for Indian bodies, with a special enzyme formula that enhances protein absorption by 50%. This means more of the protein you consume is used for muscle growth.
- Price: ₹3349 for 1kg. (Buy on Amazon)
2. Avvatar Absolute 100% Whey Protein
- Why we like it: Avvatar Absolute 100% Whey Protein is made from fresh cow's milk and is packed with essential amino acids. It's a great choice for clean muscle building and comes in unique Indian flavors like Malai Kulfi.
- Price: ₹3499 for 2.27kg. (Buy on Amazon)
Conclusion
Calculating your protein intake is a critical step in your muscle-building journey. Use our /calculator for a personalized recommendation and fuel your workouts with a top-quality whey protein.
You can also /compare these two recommended products to see which one fits you better.