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Protein is one of the essential nutrients for building muscle mass, and it is important to know exactly how much you need to consume to optimize your workouts. The question seems simple enough, but the answer is often complex and confusing. The answer to this question is not the same for every individual, as it depends on multiple factors such as age, weight, and activity level. According to nutritionists, the average person requires 0.8 grams of protein per kilogram of body weight per day. However, if you are looking to build muscle mass, this protein intake needs to increase. The recommended protein intake for someone who is looking to gain a significant amount of muscle mass is between 1.6 and 2.2 grams per kilogram of body weight per day. So, if you are someone who weighs 70 kg, you should be consuming anywhere between 112g and 154g of protein per day to gain muscle mass. This may seem like a lot of protein, but it can be easily achieved by incorporating protein-rich foods into your daily diet. Some of the best sources of protein are lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. When planning your meals, try to include a source of protein in each one. For example, you can start your day with eggs and lean turkey bacon for breakfast, have a chicken breast salad for lunch, and grilled fish for dinner. It is also important to note that protein is not the only nutrient you need to build muscle mass. Carbohydrates and healthy fats are also essential for giving your body the fuel it needs to build and repair muscle tissue. When it comes to workout nutrition, consuming protein before and after your workout is also crucial. A study published in the Journal of the International Society of Sports Nutrition suggests that consuming protein before and after exercise can enhance muscle protein synthesis, which is the process in which your body builds and repairs muscle tissue. So, what does this all mean for your workout routine? If you are looking to build muscle mass, it is essential to consume an adequate amount of protein, carbohydrates, and healthy fats into your diet. Incorporate protein-rich foods into every meal and aim for a protein intake between 1.6 and 2.2 grams per kilogram of body weight per day. Also, be sure to consume protein before and after your workouts to maximize muscle protein synthesis. Building muscle mass is not an easy feat, but with the right nutrition and workout routine, you can achieve your goals. Remember to consult with your doctor or a registered dietitian before making any significant changes to your diet or exercise routine.
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