High protein diet plan for muscle gain

By  ,  Onlymyhealth editorial team
Jul 21, 2015
4.8 / 5(4 Ratings)

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Quick Bites

  • Red meat is a rich source of protein.
  • Fish and eggs are complete sources of protein.
  • Milk can be excellent source of protein.
  • Try out various combinations for muscle building.


A right kind of diet is a requisite for building muscle mass. Most of the times, bodybuilding enthusiasts choose anabolic steroids to fulfil their desire, without considering their disadvantages. The effective and safe way for muscle gain is structuring high protein diet in everyday schedule. Proteins, the most essential nutritional element to build muscle mass, should be fed to muscles consistently within a space of 3 hours to keep them in an anabolic state.

The anabolic state can be defined as the phase of repairing and growing muscles. Small meals throughout the day provide proteins to the body at regular intervals for steady and stronger growth. Low carbohydrates and high protein diet plan not only enables one to gain muscles mass, but also controls fluctuation of blood sugar and lowers cholesterol level.

Protein sources for muscles

What is protein?

Protein is the nutritional element for repairing and synthesising tissues is nitrogen, which is basically found in vegetables and animal tissues. Source of nitrogen in proteins are amino acids, identified as building blocks of protein. All in all, there are 20 different amino acids found in proteins, of which 8 are essential for building muscle mass. These essential amino acids are Methionine, Isoleucine, Lysine, Leucine, Threonine, Phenylalanine, Valine and Tryptophan.

Rich sources of protein

Red meat, chicken, fish and eggs are considered complete protein sources as they constitute all the essential amino acids required for building muscle mass. Steaks and leaner pieces of red meat are the first recommendations of nutrition experts as it also contains ceratine. Besides, chicken breast along with fishes such as tuna and salmon are great sources of protein.

Protein sources for muscles

Eggs are another good protein source, although one needs to be careful to restrict consumption of egg due to cholesterol issues. Sources such as nuts, beans, and vegetables are fared as incomplete protein sources, but these deliver complete value when combined correctly for muscle building exercise. Milk can be an excellent source of protein as well, but with high sugar content, milk can make you put on some extra pounds.

Variations and quantity

Trying out various combinations is a good idea to structure high protein diet plan. Proteins from various sources provide all the essential amino acids to the muscles, in optimum quantity and proportions. A gram for a pound is recommended quantity of protein for building muscle mass. For instance, if one weighs 150 pounds, he must be consuming at least 150 grams of protein every day. High intensity bodyweight training and workouts increase appetite for consumption of more proteins.

Image source: Getty Images

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  • Rahul21 Jul 2015
    Red meat is the best source for muscle gain. One must have to build muscles.
  • ashutosh06 Feb 2012
    guide me to vegetarian healthy tips to increasing the weight
  • ashutosh06 Feb 2012
    guide me to vegetarian healthy tips to increasing the weight
  • ashutosh06 Feb 2012
    guide me to vegetarian healthy tips to increasing the weight
  • ashutosh06 Feb 2012
    guide me to vegetarian healthy tips to increasing the weight
  • ashutosh06 Feb 2012
    guide me to vegetarian healthy tips to increasing the weight