Protein is an essential micronutrient, especially during active muscle building and tissue regeneration.
The daily protein dosage depends on factors such as physical activity, gender, and diet quality. The protein percentage in the daily menu should form 30-35%. To ensure the necessary daily rate, you should eat food with high protein content. But here, you should not overdo it to prevent side effects.
The right balance of protein, fats, and carbs plays a significant role during bulking up.
The daily rate:
- proteins - 30-35%;
- fat content - 25-30%;
- carbohydrates - 45-55%.
If you consume 2,000 calories daily, 200–700 calories should be protein (50–175 grams). The recommended dietary allowance to avert deficiency for an average sedentary adult is 0.36 - 0.40 grams per pound of body weight. For example, a person weighing 160 pounds (or almost 73 kilos) should consume 58 grams of protein daily.
As you get older and reach the 40–50 age mark, sarcopenia, or losing muscle mass, begins to set in. You can prevent this by maintaining a healthy lifestyle and increasing your protein needs to about 0.7 grams per pound.
People who go in for sports regularly also have higher necessities. These are about 1.1–1.5 grams per pound. If you regularly lift weights or train for a running or cycling event, eat 0.9 - 1.1 grams per pound. Excessive protein intake will be considered more than 1.2 grams per pound of body weight each day.
For those who want to lose extra pounds, their weight should be adjusted before calculating their protein needs to avoid overestimating.
MadMuscles plan already has everything calculated for you, so you do not need to worry about counting the macros of the meals consumed.