You may have made up your mind that you want to get in shape and build muscle and started looking for tips and tricks to build muscle from online sources. And, you have come up with the information that along with resistance training you need protein to build muscle mass. After searching more on the internet you have come up with the data that according to your body you need 150g of protein to build muscle and get the maximum benefits from training. So now, you are looking for ways and demo diets that can fit your 150g protein criteria so that you can take some advice and apply it to your diet.
If what I have assumed in the previous paragraph is true then you are reading the right blog. Here in this blog, I will educate you about the protein amount your body needs to build maximum muscle mass, along with the protein sources that can help you reach your daily protein goal. Additionally, few tips for vegans to hit their daily protein intake, and how to create a diet plan on your own. But before we start here is a small clarification of what is a healthy diet.
Disclaimer – Though the diet is particularly for Indians, people outside of India can also have protein from the sources mentioned in the diet.
What is a healthy diet?
There is no definition of what a healthy diet is. But in general, a healthy diet is a form of diet that helps a person to keep healthy both from in and outside, fighting against malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions, according to WHO.
A healthy diet includes fruits and vegetables and more whole foods. From the muscle-building point of view, a diet that is high in protein, carbs, fiber, and quality fats is healthy. A healthy diet also consists of having less processed or outside foods, along with having a limited amount of salt and sugar.
How to know how much protein you need daily?
You may have discovered from the internet that high protein intake is necessary to put on lean muscle in your body, but do you really need 150g of protein a day? Possibly the answer is yes or maybe no. It depends on person to person. You can not just copy what other influencers are having daily. According to The Academy of Nutrition and Dietetics, a person who works out daily needs on average 1.2-2.0g of protein per kg body weight depending on the type of exercise they perform. This means it depends on your body weight and training type/intensity and how much protein you need.
So, weigh yourself on a scale and see how much protein you need. If you take my suggestion having protein between 1.8-2.2g per kg body weight is enough for you to do resistance training.
Why do you need to follow a high-protein diet?
Protein is extremely important for the body. It is the building block for your muscle cells. This means when you destroy your muscle cells in the gym or through any type of resistance training your muscles use protein to repair that damaged muscle. Along with this protein also cause a high thermic effect in the body that causes burning calories to digest.
Also, protein is not easy to digest by the stomach. Because of that your body stay full for longer which helps in eating/consuming fewer calories and being on a limited calorie budget. Here are a few benefits of having protein-rich foods.
- Helps in building lean muscle mass.
- Protein in the body helps recover muscles after training.
- It reduces cravings.
- Protein is healthy for bones.
- Controls blood pressure.
What type of protein sources can help reach the protein goal
Animal protein sources are best to help you to reach the 150g protein-a-day goal. The reason I picked animal protein sources is that the quality of protein we get through animal sources is very high. Also because of higher amino acid and better digestibility of animal protein, it is better for building muscles. Along with that, some plant-based protein sources especially soya chunks are the best sources of quality protein.
Except for protein from foods, we can get high-quality protein from protein supplements. In the market whey proteins(Click here to buy) are the most used version of the protein. It also comes in an isolated form which is suitable for lactose-intolerant people. There are also plant-based protein supplements(Click here to buy) that are available on the market for vegan people. As the supplemented form of proteins is already broken down through different processes, it is easy to absorb by the body. Because of that protein supplements are famous among fitness enthusiasts.
The 150g protein Indian diet plan
Breakfast – Standard oats(50g), Protein powder(1 scoop), Boiled egg(2pieces)[medium/large].
Morning Snacks – Banana(120g), Peanuts(20g).
Lunch – White rice(300g), Cooked dal(250g), Chicken breast/Fish(200g)[any high protein fish], Any vegetable.
Evening Snacks – Boiled chickpeas(30g), Soya chunks(30g).
Dinner – Atta roti (110g), Omelet (110g).
Total Protein – 151g | Total Calories – 2128cal.
Alternatives for vegans
Hitting 150g of protein a day can be very challenging as a vegetarian, but is not impossible. You need to rely on protein supplements as a vegan. Except for that soya chunks are the best substitute for meat, as it is loaded with protein. Except for that in India, any kind of dal is also rich in protein. A few high vegan protein sources for Indians are – Peanuts, chickpeas, guava, almonds, oats, soy milk, protein-rich veggies, etc.
Tips to create a diet plan
While creating a diet plan three basic things that you need to be aware of –
- Maintenance calories
- Protein intake (especially for those who do resistance training)
You need to know what is your goal. Do you want to lose weight or gain weight (in form of muscles) or just maintain your weight? According to your goal, you will pick your diet plan. For instance, if losing weight is your goal then you must eat in a calorie deficit.
After you have a clear idea about your goal next you need to know your maintenance calories. The maintenance calorie will give you an idea that how many calories can help maintain your weight. So depending on the goal you eat more or less than that. To calculate maintenance calories there are plenty of calculators available on the internet. Just put the information as they ask and you will get your answer. One thing to notice is that the output will not be 100% accurate so make sure to increase or decrease the amount to get the correct number.
Along with the goal and knowing maintenance calories the protein intake is important(as I described previously). So, if you have clear information about all these 3 things then you are good to go. You can create your personalized diet plan without any nutritional knowledge. If you want to know more in-depth about how to create a diet plan consider checking this blog.
What makes the diet sustainable
Now coming to the most important question – what does make a diet sustainable? And the answer is flexibility and the diet should be according to your lifestyle. Being flexible means it allows you to break the diet whenever you want, or to add/delete any item if needed. Strict diets are for short terms they can not be followed lifetime. A diet that is created following your lifestyle gives the opportunity to continue following that for a lifetime.
My FREE 2000 calorie high protein(>140g) diet plan – 2000 calorie diet plan with workout support.
The article is written by Suvadeep Paul.