Daily protein intake to build muscle

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Daily protein intake is crucial for building muscle. Some people believe there is a need for a diet with a high protein intake. In fact its not the quantity but the quality of protein intake that's more important to build muscle mass fast.

All foods contain some protein but many lack certain essential amino acids required for the body to use them effectively to build new muscle. Plant foods are usually the ones that lack essential amino acids while animal foods usually contain complete protein sources.

If you had a protein intake of 50 grams in a meal consisting of only rice your muscle cells would only be able to deposit a small percentage of the protein, most of it would be used as energy or more likely converted to glucose.

To ensure you get the most muscle building from your protein intake you need to consume little and often. Eating high quality protein from mainly animal sources at each meal is a good way to provide muscle cells with the building blocks they need.

Care must also be taken not to eat too much protein in any one meal. Muscle building is a relatively slow process, if your protein intake is more than the cells need at any given time then again the excess protein can be converted to fat. To tackle this problem you could break up a 300 gram piece of meat into two smaller pieces spread over two separate meals. A 150 gram piece of meat will contain up to 35 grams of high quality protein, just on the upper limit of intake for protein at each meal.

Its much more convenient to have a little protein intake at each meal for two reasons:

1. It costs less - protein foods are more expensive

2. Less cooking time - cook all meats for the day's meals in one

Daily protein intake to build muscle fast

To build muscle quickly a man would need a daily protein intake of 1 - 1.5 grams protein for every kilogram (2.2 pounds) of body weight. A 70 Kg (154 pounds or 11 stones) man would need up to 100 grams of high quality protein each day.

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