World Protein Day 2025: 7 Essential Tips to Build and Maintain Muscle

By Yashika Goel
27 Feb 2025, 13:00 IST

World Protein Day is celebrated on February 27 every year to aware people of the importance of protein in our daily diet. Consuming adequate protein is essential to building muscle mass. Tap to read the tips to build and maintain muscle.

Benefits of protein in daily diet

Protein is an important fuel and nutrient for both body and mind. It helps repair and recover tissues. It helps maintain muscle mass and aids in weight management.

Eat enough protein

Try to include 1.2-1.6 grams of protein per kilogram of your body weight. Include lean meat, fish, dairy products, and lentils in your diet.

Focus on progressive overload

Gradually increase the weights you are lifting to stimulate muscle growth. Ensure enough rest for muscle repair and growth.

Post-workout protein

Eat a protein-rich meal or snack within one hour of completing your workout. This helps in muscle growth and reduces muscle spasms.

Small and frequent meals

Eat small meals every 2-3 hours to maintain energy in the body. This helps repair muscle by supplying amino acids.

Practice compound exercises

Include 2-3 compound exercise everyday such as squats, deadlifts, and bench press. This helps target multiple muscle groups at once.

Stay hydrated

Drink plenty of water throughout the day to repair muscle tissues. This helps maintain a proper supply of amino acids in the body.

Information credits

This information is taken from the MedicalNews Today. However, it is always advisable to consult a professional fitness trainer for expert advice and suggestions.