How much protein should I consume per day to gain muscle mass?

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THE protein They are part of the set of vital nutrients for the correct functioning of the organism. According to the data of World Health Organization (WHO), a person should consume the day between 0.8 and one gram of protein for every kilogram of your weight.

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Likewise, several factors can alter this figure, such as the person’s physical activity, gender or age.

On the other hand, there can be excess protein consumption harmful to health. An analysis published in the medical journal of Harvard University states that “a diet rich in red meat protein could lead to an increased risk of heart disease and colon cancer.”

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Legumes have good levels of protein.  Photo: Shutterstock.

Legumes have good levels of protein. Photo: Shutterstock.

Even so, the article also mentions that “a diet rich in plant-based proteinslike whole grains, peas and other legumes, nuts, and greens may not pose similar risks.” But if you’re looking to gain muscle mass, how much protein should you consume each day?

How much protein to consume per day to gain muscle mass

If an increase in muscle mass is to be achieved through a high protein diet, then the number of proteins to be consumed must be elderly to the quoted According to a study by the University of the Basque Country in Spain, it is recommended that the consumption is between 1.6 and 2 grams of protein per kilogram of weight.

Plant proteins don't have the same amount of amino acids as meat proteins.  Photo: Shutterstock.

Plant proteins don’t have the same amount of amino acids as meat proteins. Photo: Shutterstock.

This number is based on animal-based proteins. In case of vegetablesdue to its low concentration levels of essential amino acids, the figure is recommended to be 2 grams per kilo per day.

In this sense, the medical organization mayonnaise clinic states that “eating protein-rich foods after exercise (within 15 minutes) provides amino acids essential that build and repair muscles“. This can be good for increasing the amount of energy the body stores for the future.

Source: Clarin

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