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  1. The one word that the fitness industry is obsessed with and unanimously agrees upon as good is 'protein'. Want to build muscle? Protein. Want to lose fat? Eat more protein. Want to stay the same as you are and maintain your fitness? Eat protein. Protein is definitely important but it is more important to know what intake is for your goal. How much exactly of this magical macronutrient do you actually need? The Recommended Dietary Allowance (RDA) according to health organizations like the World Health Organization (WHO) is 0.8 to 1gm per kilo of your body weight. For example, an 80-kilo male will require 64 to 80 grams of protein per day to complete his RDA. Again, this is just for the average Joe who wants to stay healthy. In your case, it is not so. You are reading this article as you have a fitness goal like building muscle or losing fat while preserving your muscle mass. In these cases, it is logical that you are going to need more protein. © YouTube How much more exactly? Let's discuss two goals here. One is to lose fat while preserving lean body mass and the other is to gain muscle. Goal 1: Lose Fat While Preserving Lean Body Mass In these cases, studies have shown that higher protein intakes are associated with higher satiety, adherence to the diet, fat loss, and greater diet satisfaction compared to lower protein diets. When your goal is to lose fat, protein dosages between 1.8 and 2.4 grams per kilo of body weight have shown to have better results compared to doses lower than these. For the 80-kilo dude, this will translate to 145 to 190 grams of protein per day. The satiating quality of protein as a macronutrient makes higher intakes beneficial as you will feel full and the chance of dietary slips will be greatly reduced, considering hunger can be a persistent problem when you diet down to single-digit body fat ranges. Goal 2: Build Muscle © YouTube To gain muscle, studies have shown that lower protein dosages compared to the fat loss protein dosage are enough to build on muscle. When your goal is to build muscle, protein in the range of 1.4 to 1.8 grams per kilogram of body weight will do the job. The 80-kilo dude will need 110 to 145 grams of protein to build muscle. For building muscle, you need to eat excess calories and having a relatively higher protein intake can defeat the purpose as the satiety factor may in turn make you eat lesser calories, which can be a hindrance to gaining muscle or any weight. To summarize the article and give takeaway points regarding protein intake, here are the ranges to aim for: General health - 0.8 to 1 gram per kilogram of your body weight. Lose fat and preserve muscle - 1.8 to 2.4 grams per kilogram of your body weight. Gain muscle - 1.4 to 1.8 grams per kilogram of your body weight. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  2. Gaining muscles naturally is not easy. It takes a lot of diet and plenty of workout strategies to find out what exactly works the best for you. I am sure you would already be trying a lot of workout and diet strategies if you're serious about your gains. Now let's talk about the real deal for your gains, the supplements. There are so many varieties of various supplements to choose from, but not all of them are effective. But yes, one of the most effective and researched is whey protein, which should be your first priority when you go out to buy your supplement stack. Once you have your whey protein, you can try these two strategies that I am about to tell you, that will give you the gains that you have been looking for a long time. Read on: Tip 1: Mix Your Whey Protein With Casein And Other Proteins © Thinkstock Images Whey protein has the property of being rapidly absorbed and is therefore consumed post workout. Studies say that whey protein is absorbed as fast as 10g per hour and therefore gets completely absorbed in around two hours of consumption. On the other hand proteins like micellar casein and calcium caseinate gets absorbed gradually and slowly. Micellar casein can even take 8 hours to get completely absorbed. In the case of whey protein, there is a steep incline of amino acids in your blood supply once you consume it, however, that steep inclination comes down quickly as the whey protein is absorbed rapidly. What happens next? Your muscles are hungry for amino acids but there isn't sufficient amino acid in your blood as the whey protein has already been absorbed. This is where a blend of whey and other proteins can help you build better muscles. If you take whey along with casein, your blood will get an immediate boost of amino acids as well as a gradual supply for later on. With this strategy, you can satisfy your body's needs for amino acids throughout the day that will help you build more muscles. Thus, instead of buying two different flavors of whey protein , buy a tub of casein along with whey and take them in combination to see best results. Tip 2: Protein + Carbs For Better Recovery And Building Muscles © Pixabay This has been a subject of various studies that carbs, when taken with protein after your workout, helps your body to recover better and faster. Carbohydrates are the fuel that your body uses when you work out at high intensities, especially above 65 per cent of your maximum efforts. This is the reason that your body gets carb depleted when you weight train. A review published by the Texas Christian University concluded that consuming carbs after intense exercise, particularly in combination with protein promoted recovery to a greater extent. This combination of carbs and protein helps you in restoring the body's fuel source and provides the raw material for muscle protein synthesis and glycogen replenishment. Therefore you should add some clean carbs like oats with your protein to help your body replenish its glycogen stores and ignite the muscle building process. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.