The optimal daily amount of protein per day for strength athletes is 1.4 to 2 grams per kilogram of body weight. For optimal muscle building, a man weighing 100 kilograms would have to consume 140 to 200 grams of protein every day.
The timing of protein intake is also crucial: protein intake shortly before and shortly after muscle training promotes muscle building. A 2023 study suggests that giving your body even more protein beyond the recommended amount doesn't provide much additional benefit. It is therefore recommended, for example, to have a protein-rich snack before and immediately after training (e.g., protein shake, nuts) and a balanced meal no later than one to two hours after the workout. You can read here how much fitness fans should eat and which foods are suitable for this purpose. The recommendations for building muscle are to cover the nutritional needs of protein and carbohydrates. A daily intake of around 1 gram of fat per kilogram of body weight is considered a minimum. To build muscle, you should mainly rely on (poly)unsaturated fatty acids, e.g. B. fatty fish, chia seeds, walnuts, almonds, virgin olive oil, nut butter, and avocado. Only consume animal foods such as meat and dairy products in moderation. Here you can download the 6-week training plan, "Learn push-ups" for beginners, after registering for free! Click here for more information about how to get started with push-up training in the U.S. and around the world. Back to Mail Online home. Back into the page you came from. Back to the page you came from! Back to the page you came from! Back to the page you came from! Click here to follow us on Twitter @MailOnline_U.S., or on Facebook @Mailonline_U, or on LinkedIn @Mail Online.