Why do we eat protein? What is the required amount of protein one should eat? How to calculate how much protein one should eat per day? Let's get the answer..

We all know as calories are important to our body,protein is also very much important to our body in order to gain weight and build muscles.It doesn't matter if you want to gain or lose your body fat, protein is a crucial factor in both the cases.

As you know and your gym coaches must have told you that protein is very essential nutrient in order to gain weight.They are the building blocks of body and helps to repair tissue and rebuild your muscle.

1 Gram of protein provides 4 calories 
It is made up of amino acids which is very much essential,our body cannot produce them and we get it through food sources.

What is the required amount of protein that your body need daily in order to build muscle or lose body fat?
As every coach says,the optimal amount of protein per day is 0.6-1g per lb of your body weight and it depends upon your goal.

If you really want to improve your body shape,gain or lose weight then protein becomes very essential component in order to do so.

Many people keep asking, searching, consulting about how much protein one should eat to gain or lose weight or what is the right amount of eating it.

As I told you guys above,the recommended range is 0.6-1g of your total body weight per day.

So,let's talk about how much protein one needs(male or female)in order to gain or lose for different goals and situations.

1>An average healthy adult that does not go to gym or workout and doesn't have any personal goal needs = 0.5-0.7g of protein per pound of body weight.
2>An average healthy adult who want to gain weight or lose fat needs =0.8-1g of protein per pound of total body weight.
3>Average healthy adult (male) who wanted to build muscle=1-1.5g of protein per pound of body weight.
4>For Female the required amount=1-1.2g of protein per pound of body weight.

Well,there is a one more way in order to find out how much protein you should eat in order to complete your goals.
For this,you only need to multiply your current body weight by the amount recommended above.

Here is an example of how to do it>. If there is a man whose weight is 150lb and he want to gain weight and build muscle.He would simple has to multiply 150 by 1-1.5 i.e, 150-225g protein per day

So that was the simple way of calculating how much protein you daily need in order to build muscle and gain weight and your body's daily protein intake is now figured out.

Now,we will talk about some of high protein foods for vegetarians and non-vegetarians,which will help them gain weight more faster and easily.

FOR NON-VEGETARIANS

 

1. Fish

2. Chicken 

3. Egg whites 

4. Whole Eggs

5. Beef 

It is not easy for vegetarian people to eat that amount of protein per day from vegetables and other vegetarian stuff. But there are  some food items which can help them to fill the require amount of it 

FOR VEGETARIANS

 

1. Dry fruits (most important)

2. Milk

3. Avocado

4. Cheese 

5. Paneer

6. Broccoli

7. Beans

8. Peanut butter and peanuts.

Above are the names of such hight protein food items for vegetarians which will help them to gain weight fast and easily for vegetarians and non-vegetarians.