Everyone needs enough protein in their diet to keep energy levels up, stabilize blood sugar, protect bones, promote healthy brain function, and benefit their overall health, but if you’re a weightlifter, you definitely need more than the average person. All of those protein-packed recipes and protein powder shakes aren’t for nothing, they’ll help generate new muscle growth to bulk up, and ensure that your muscles heal properly and quickly after a workout.
Lifting heavy weights puts strain on your muscle tissue, which can lead to tissue damage. While significant tearing means you’re working out too hard and can lead to injury, slight tearing is actually a good thing. When muscles fibers work to repair tissue, they build more tissue in turn helping you get stronger. Without enough protein in your diet, this process wouldn't be possible and you wouldn't be making any significant gains from your workouts.
The amount of protein you should be getting in your diet each day is based on your body, your objectives, and your workouts. You should be eating anywhere from 1.3 grams to 2 grams of protein per kilogram you weigh. Stay closer to 1.3 if you just want to tone and keep the muscle mass you already have, or if you do not work out too intensely or too frequently, and stay closer to 2 if you work out intensely and consistently, and your goal is to gain muscle mass.
Studies suggest that any more than 2 grams of protein per kilogram is unnecessary and can be unhealthy. A great time to get some of your daily protein is immediately after working out, when your muscles are ready to take in amino acids and recover for your next workout.
Happy Lifting 💪
