For gym goers who are keen on building muscle, the formula seems straightforward: eat eggs for breakfast, go to the gym where you lift heavier weights at fewer reps, prepare a chicken for lunch, then top things off with more chicken for dinner. This can deliver you results fairly quickly, but is it something you’re willing to do? What’s more, is this even necessary to achieve the muscle definition you want?
Here is what we know—our muscles are made up of more than 25% protein and 75% water. This means that in order to feed them properly (without even trying to build muscle) we need to give ourselves plenty of protein on a daily basis. So then in order to actually GAIN muscle, it would follow that we need even MORE protein all the time, or would it?
The National Strength and Conditioning Association recommends that active individuals aim to consume between 0.4 grams and 0.6 grams of protein per pound of their body weight. But if your looking to gain muscle definition, it’s typically recommended that you go bigger. Experts claim that serious muscle builders can go as high as 1 gram of protein per pound of bodyweight, which would mean that a 180 pound man could consume nearly 200 grams of protein in a day.
In case that sounds like a lot, let’s break 200 grams down into actual portions of food:
Essentially what you’d need are five egg whites, 12 combined ounces of ground beef and grilled chicken breast, a half cup of whole almonds, two cups of low-fat milk, and two cups of low-fat cottage cheese. Assuming you’re training hard in the gym on a regular basis, this is a perfectly healthy amount of protein to consume each day.
Another element to factor in is that 75% water than makes-up our bodies. This means that you must follow your protein intake with lots and lots of water consumption. Drinking water doesn’t just naturally energize you, it’s essential to your overall health and fitness levels. I personally feel more geared up for a workout if I drank a lot of water that day plus the day before.
That natural energy serves as an immense boost to make you more motivated in the gym and more likely to see your desired results sooner than later. It’s oftentimes hard to see the light at the end of the tunnel while working towards our fitness goals. With a bit of diligence and regimentation, it’s all very doable.