HOW MUCH PROTEIN A DAY TO BUILD MUSCLE

Generally people suggest guys or gals 1 gram of protein per pound of their body weight is optimum for packing on muscle mass.Well anything higher than 0.7 grams per pound of your weight should do good.That is a man weighing  200 lbs should get around 140 to 200 grams of protein a day.When I SAY PROTEIN I ALWAYS MEAN COMPLETE PROTEINS .

WHAT ARE PROTEINS MADE UP OF?

They are made up of amino acids which are really essential for repair of tissues including the muscles you damage during workout.There are 9 amino acids our body cant produce and we get them from the food we eat.Complete proteins are proteins which have got all the 9 essential amino acids our body cant make on its on . They include all the animal sources like chicken ,beef ,pork eggs, milk or anything which arises from animals.All plant products are incomplete proteins except broccoli.

How do vegans build muscle?

Though plant products are incomplete proteins they can be used to build muscle by creating different combinations of them . Say vegetable  'A' has the first 5 amino acids and vegetable 'B' has the remaining amino acids. So these two vegetables together form complete proteins.Examples of such combinations are wheat bread and peanut butter, rice and beans.Apart from this vegans can also add on milk products or even a lot of milk to their diet to meet their protein demands.

sum up

Aim for a gram of protein per pound of your body weight or 2 grams per kilogram of your body weight per day for maximum muscle growth. Excessive protein intakes can also lead to serious health problems so just make sure you don't take a lot of it a day and stick on to 0.7-1 gram of protein per pound.