PROTEIN REQUIREMENT PER DAY.

How much protein required per day for muscle and fitness?

Protein

protein is very important for almost all the components of the body. hair and nails are made of protein. body required protein to build and repair muscle tissues. protein is the only building block of  muscle, bones, skin and cartilage. you really need to add a  proper amount of protein in your daily diet plan.

---

1- Protein for muscle building

For muscle building protein is the major and important source. you need to add 1.6 to 2gm protein per kg/day. suppose your weight is 75 kg you will add 130 to 150 gm protein in your daily diet.

---

2- protein for fitness

For fitness purpose you also need protein to maintain your muscle strength and recover the damage tissues and make new tissues. if you are endurance sports person like runner, tennis player, football player, cricket player and involved in other sports activities  you need to add 1.4 to 1.6 gm protein per kg / day.

---

Sources of protein

Many sources of protein which will give lean and high amount of protein.

---

Animal based protein

Animal based protein have all the essential amino acids and also a lean protein which will give you extra strength and body mass. animal sources  are ( streaks, chicken,  fish, eggs, cheese, yogurt and milk).

---

Plant based protein

Plant based protein also have some essential amino acids but these are not the complete source of protein. it will also fulfill your daily protein requirement. the major plant based protein are ( Lentils, white rice, peanuts, pasta, broccoli ).

---

Supplement's based protein

Today's modern fitness era supplements play a key role to fulfill protein requirement. these are easy to take, digest and also have the proper amount of protein which will easily fulfill the daily requirement. it includes ( protein  powder such as whey and other branded protein powders and also protein cookies.

   

---

Age to use protein?

No age limitations to use protein. protein is for all because body don't make itself protein.we need to add protein itself through external sources. it is very necessary for all the human beings.

---