101 Guide on Protein to Gain Weight and Build Muscle

To gain muscle, you need to gain weight – to gain weight, you need protein; you need protein to gain weight that results in gaining muscle and building mass.

Muscle is far denser than fat cells, making it weight much more. If you’re trying to weigh in at a certain level, but are having a hard time building up the weight and muscle to pull it off: perhaps you aren’t properly maintaining a high protein diet.

Overview on Protein to Gain Weight and Muscle:

In order to get to your goal weight, you need to make sure that you’re giving your body what it needs to build the muscles you’re working on.

Your body needs proteins to gain weight and produce muscle.

Protein to Gain Weight and Muscle – A Definitive Guide:

Below is everything you need to know about protein.

What is an optimal diet for weight loss?

The optimal diet for weight gain is one that is loaded with high calorie proteins.

You need to eat what aids in gaining weight.

How does Protein build muscle?

In actuality, protein is a type of nitrogen. It contains several compounds that are found in both vegetable and animal tissues.

Your body uses protein to synthesize and repair various tissues.

Protein is made up from amino acids.

Commonly, there are 20 different amino acids within protein, 6 of which are known to be aiding in building muscle:

  1. Methionine
  2. Isoleucine
  3. Lysine
  4. Tryptophan
  5. Valine
  6. Leucine

These 6 amino acids can only be gained naturally through the ingestion of certain foods.

Now you might have idea how protein to gain weight and muscle idea works.

What Foods have the most High-Calorie Proteins?

There are several foods that are considered “preferred” for muscle and weight gain.[1]

These foods are great sources for high-calorie proteins, and can even be used to make protein shakes by blending them with fruits, milk, and/or yogurt.

  1. Tuna (canned or fresh)
  2. Cottage
  3. Cheese
  4. Chicken Breasts (grilled or broiled)
  5. Eggs
  6. Lean Ground Beef
  7. Milk and Milk based products
  8. Pork
  9. Quinoa
  10. Red Meats (Lean)

There are many meals that you can create using these food items as a basis.

Try not to eat the same thing every day, or you could get burnt out on eating it at all.

Try changing up the meals and recipes as much as you can.

What should my Protein intake be?

If you don’t know what the protein intake should be, we defined it for you below.

If you are trying to encourage your body to produce more muscle mass, you’re diet should consist of 1 gram of protein per pound of current body weight.

Basically what that means is, if you currently weight about 190 lbs., you’re going to want to eat at least 180 grams of high-calorie protein daily.

Even though this amount of protein may seem like a lot to eat in a day, it’s what your body needs to build the muscle you desire and gain the weight you’re looking for.

What are health risks attached to high-calorie proteins diet?

As with any strict diet, there are some health risks to consider with a high protein diet.

When you are eating a high-calorie protein based diet, you aren’t eating much carbohydrates.

This can lead to nutrient loss and increase your risk or heart disease and some cancers.

High protein diets are also stressful on your kidneys.

Over time, a high protein diet can lead to permanent kidney damage.

Conclusion: Now that you know how protein to gain weight and muscle is necessary, we believe you can realize how important it is for you to add protein in your diet plans.

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