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Protein is a vital nutrient that plays an important role in building and repairing tissues in our body. It is especially important for those who are looking to build muscle mass. But how much protein do you really need to consume in a day to achieve your muscle building goals? According to experts, the ideal amount of protein intake for muscle building is between 1.6 to 2.2 grams per kilogram of body weight. This means that if you weigh 70 kg, you should consume between 112 to 154 grams of protein per day. However, this may vary depending on various factors such as age, sex, activity level, and overall health status. While it is important to consume adequate amounts of protein, it is equally important to choose the right sources of protein. Animal-based proteins such as lean meat, poultry, fish, eggs, and dairy products are considered to be complete protein sources as they contain all the essential amino acids that our body needs. On the other hand, plant-based proteins such as beans, lentils, nuts, and seeds are incomplete protein sources and may need to be combined with other sources to provide all the essential amino acids. In addition to the quantity and quality of protein, the timing of protein intake also plays a crucial role in muscle building. Experts suggest consuming protein-rich foods within 30 minutes of a workout to promote muscle recovery and growth. This may include a protein shake, protein bar, or a protein-rich meal. However, it is important to note that consuming excessive amounts of protein may not necessarily lead to greater muscle gains. Our body can only utilize a certain amount of protein, and the excess protein may be stored as fat or excreted from the body. Therefore, it is important to consume just the right amount of protein to achieve your muscle building goals. In conclusion, protein is an important nutrient for muscle building and it is recommended to consume between 1.6 to 2.2 grams of protein per kilogram of body weight. Choosing the right sources of protein and consuming it at the right time can also maximize muscle growth and recovery. Remember to consume protein in moderation and always consult with a healthcare professional before making any significant changes to your diet.

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