See what is the IDEAL consumption of protein to gain LEAN MASS

Did you know that protein is a great ally for those who want to increase muscle mass?

Adequate consumption of this component promotes, among other things, weight loss and muscle mass gain. That is, it is the ideal food to complement the physical exercise routine.

The main sources of protein benefits are the amino acidspresent in them, which help in the development of tissues.

When protein is ingested in small amounts, it can affect the entire body, causing health problems, concentration difficulties and unwillingness to carry out day-to-day activities, including exercise physicists.

So, organize a balanced diet with adequate amounts of protein ensures increased muscle mass and a healthier routine.

What is the ideal protein intake to gain muscle mass?

In an interview with the Metrópoles newspaper, nutritionist Laura Silva explained that the ideal amount of protein will depend on each person's goal.

But, according to the specialist, having a good consumption of proteins generates a feeling of satiety, controls the levels of iron in the body, strengthens nails, prevents hair loss and even decreases the feeling of anxiety.

At the same time, nutritionist Patrícia Campos Ferraz, from the Faculty of Public Health at USP, points out that it is important to have adequate consumption of proteins, but to enjoy the benefits of the nutrient it is necessary to have a balanced diet with other macro and micronutrients, such as carbohydrates and vitamins and minerals from vegetables.

Athletes and people who practice physical exercises should have a slightly higher protein consumption, maintaining a daily intake of the nutrient with about 1.2 to 1.5 grams per kilogram in the diet.

A study by the journal Sports Medicine Open, a sports-focused scientific publication, also confirmed that consumption of 1.5 g of protein for each kilogram of current weight is adequate for those who want to gain muscle mass.

The advice of nutritionists is to assemble a balanced diet that fits into the routine. So, in addition to muscle building goals, consider age, current muscle mass, and moments available for eating, as it is important to have between three or four meals during the day.

The main sources of protein for a balanced diet are:

• Chicken breast;
• Eggs;
• Beef;
• grilled tenderloin;
• Tuna;
• Tilapia;
• Minas cheese;
• Milk.