It is important that people combine all the essential nutrients in their diet to make it a complete pack of nutrition. It is necessary that your food is covered with protein, carbs, fats, vitamins and minerals. In this article we will learn the detailed information about a high protein diet plan for muscle building at home which includes science behind muscle, sample meal ideas, key nutrients for muscle gain, functions of protein, tips for muscle gain and many more things.
High Protein Diet Plan for Muscle Building at Home
Protein is a basic need of human beings to repair their tissue and also helps in several things which includes tissue repair, muscle growth, enzyme production, hormone production and many more things. A normal person requires 1 gram of protein per kg of body weight and a physically active person requires 1.6 to 2.2 grams of protein. Here’s the sample diet plan for the high protein diet :
Non Vegetarian Diet Plan
- Breakfast: Scrambled egg with spinach.
- Lunch: Grilled chicken breast with quinoa.
- Snack: Green yogurt with almond
- Dinner: Baked salmon with sweet potato.
Vegetarian Diet Plan
- Breakfast: Oatmeal with almond milk.
- Lunch: Lentil soup with quinoa
- Snack: Chickpea salad.
- Dinner: Tofu stir fry broccoli.
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Science Behind Muscle Building
There is a science behind everything and behind muscle growth there is also a science. Proteins have amino acids which combine with different proteins and these amino acids make the building blocks. These building blocks create muscle tissue and help in the growth and repair of the human body. A high protein diet helps to increase the mass area and strength of the human body. That’s why people who are physically active, especially in weight lifting, wrestling, power lifting and with more strength activity, require more protein.
Key Nutrients for Muscle Gain
Protein is known as macronutrients which is essential for performing function and growth of the human body. There is an important role of all the three macronutrients protein, carbohydrate and fat but protein is required in a large amount.
Protein:
Not only for the body builder but a normal human being also requires 1 gram of protein per kg body weight and for the body builder it requires more.
- Animal Based: Non vegetarian people can consume protein from chicken breast, salmon, lean beef and more.
- Plant based: There are vegetarian protein sources such as legumes, beans, tofu, soyabean, pulses and more.
Carbohydrates:
Main function to provide instant energy but also required in muscle gain. People can consume carbs from several sources.
- Whole grains: Whole grains consist of carbs like, Oats, brown rice, quinoa and more.
- White food: Mainly all the white color food contains carbs such as sugar, wheat, potato and more.
Fats:
Fats also play the essential role in the human body that supports hormone production and overall health well being.
- Nuts: Nuts are high in fats such as almonds, peanuts, walnuts and more.
- Seeds: Seeds also contain high in fat such as flex seeds, chia seeds and more.
Functions of Protein in a Human Body
Protein plays important role in the human body that helps in the overall production such as:
- Muscle growth and repair: Protein main function in the growth and repair of damaged muscle and tissue to repair and grow.
- Enzyme production: Protein helps in the enzyme production which increases the generation of chemicals in the human body.
- Hormone regulation: Proteins also help in hormone regulation by supporting the growth of hormones.
- Immune function: Protein helps to support the immune function, fighting with the infection and disease.
Top Most Tips For High Protein Diet Plan for Muscle Building at Home WellHealthOrganic.com
People should follow some tips that help in muscle gain. Here are some of the tips that helps in muscle gain such as:
- Eat frequently: Eat 3-5 times daily in a small portion to fulfill your daily needs.
- Be consistent: Make sure that you will be consistent with your diet and follow your diet regularly.
- Stay hydrated: Drink water as per the daily requirement to refresh and clean your whole body internally.
- Adjust portion size: Adjust the portion size as per the individuals need and progress.
- Consider supplements: People should intake supplements like protein powder, creatine and other powder for muscle growth.
Conclusion
In conclusion, Protein is a basic need of human beings to repair their tissue and also helps in several things which includes tissue repair, muscle growth, enzyme production, hormone production and many more things. Those who want to grow their muscles require protein in their diet in huge amounts.
A normal person requires 1 gram of protein per kg of body weight and a physically active person requires 1.6 to 2.2 grams of protein. By following some important guidelines people are able to achieve the muscle that they want to achieve for a particular task or to enhance their personality.
Frequently Asked Questions
How much protein is required for a normal person or a physically active person ?
A normal person requires 1 gram of protein per kg of body weight and a physically active person requires 1.6 to 2.2 grams of protein.
What are the good sources of protein?
Animal Based: Non vegetarian people can consume protein from chicken breast, salmon, lean beef and more.
Plant based: There are vegetarian protein sources such as legumes, beans, tofu, soyabean, pulses and more
Is it possible to follow a high protein diet at home ?
Yes, it is possible that people can intake a high protein diet at home. They can easily plan their meal at home.
How does a person gain muscle from protein ?
Protein contains amino acids which are responsible for muscle gain.
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