Buy the best protein for muscle gain 

Let’s face it - protein and muscle-building are a match made in heaven. Protein is vital for tissue repair and is rich in amino acids, the building blocks of strength. So you might think that this information is all you need to know when it comes to protein for muscle gain. No - that’s sadly not true. With the number of sources on the Internet, few men really understand how much protein they need to build muscle or maintain bulk. 

Let’s understand a few more things about protein for muscle gain so you can get started on your muscle building journey: 

Why Protein for Muscle Building

To build muscles, your body requires a balanced diet with clean nutrition and physical activity. Protein is one of the most important components for muscle building as it contains amino acids that are the building blocks of muscles. It not only helps muscles recover post workouts but also improves overall muscular health while providing holistic nutrition to the body. Which is why anyone looking to build muscle needs to make sure they are getting adequate protein daily along with exercises like weight training to help muscles get stronger.  

How much protein should you take in a day? 

According to the National Health Service (NHS), the daily reference intake of protein is 50g, but that does not account for the differences in people’s bodies, diets, ages, and lifestyles. The advice generally given is to eat only a specific percentage of protein. The problem is that your final protein intake will be affected by your calorie intake. For example, 20 percent protein on a 2000 calorie diet (400 calories) is different from 20 percent protein on a 4000 calorie diet (800 calories). So a better idea would be to calculate your protein intake relative to your weight, age and physical activity. According to one study by the Dietary Reference Intake report, an adult should consume 0.8 grams of protein per kilogram of body weight. 

Although there is no fixed amount or percentage of protein to take daily for increasing muscle mass, one study recommends that a person who lifts weights regularly or exercises in high-endurance activities such as running or cycling eat between 1.2-1.7 grams of protein per kilogram of body weight per day. 

You can get this protein from natural food sources such as legumes, nuts, milk, cheese, yoghurt, and make them part of your diet. However inorder to meet daily requirements, one should consider adding protein supplements in the diet especially if you are vegetarian or vegan. OZiva has a range of protein powders for muscle building, which help build stamina, recovery, and lean muscles, promote everyday fitness, balance daily needs of micronutrients and macronutrients in men.

Some of our proteins are made of whey, and one of them is plant-based, so you can choose the perfect product based on your needs: 

FAQs

1. Which is the best protein for muscle gain?

Whey protein, which comes from milk, digests quickly and is rich in branched-chain amino acids (BCCAs). Leucine, one of these BCAAs, plays its part in promoting muscle growth and recovery after resistance. When these acids are digested and absorbed into your bloodstream, they begin the process of creating new muscle. Whey protein can contribute towards building and maintaining muscle mass, thus making it one of the best protein powders for muscle gain. However, do not limit yourself to considering only whey protein, if you prefer plant-based protein options, OZiva Superfood Plant Protein and OZiva Organic Plant Protein are also available. 

2. Can I gain muscle just by eating protein?

A single ingredient or macronutrient such as protein cannot lead to the building of muscle. You will also have to focus on building the right diet. Also incorporate adequate amounts of carbohydrates from the right sources (whole grains, fruits, beans) to fuel activity and get the muscles working, and the right amount of dietary fats (through good sources such as nuts and seeds). Protein for muscle building is important, but so are the other two macronutrients. 

3. What happens if you eat protein without working out? 

There is always a risk of you gaining weight, as excess protein that is not digested can sometimes turn into fat. For best results, we advise that you pair your choice of protein supplement with exercise for at least 30 minutes every day. To understand more about your body’s reaction to protein, you can consult with a member of our nutrition team.