Protein creates muscle, but how much should you eat?

Daily protein intake should be about 0.8 grams per kilogram of body weight. A daily protein intake of 57 grams is recommended for a 160-pound individual.  

If, however, putting on muscle mass is your objective, you should increase that number. About 10% of our calories should come from protein if we want to maintain our muscles, and just a little bit more than this will be enough to gain muscle.

Protein-rich meals are widely available, therefore most individuals consume enough of it to build muscle. Protein may be found in a wide variety of foods, from meat and fish to beans and lentils, seeds and nuts, and even eggs and dairy products. 

With a diet consisting mostly of these items, "almost everyone gets enough protein to gain muscle. "However, merely increasing our protein intake won't result in muscle gains; we'll need to work for that.

Resistance training, such as weightlifting or the use of exercise bands, and any repeated activity that targets particular muscle areas are examples of physical exercises that promote muscle development.

Remember, we only add to the muscles that we utilize. "So climbing stairs or riding a bike can assist build up our thighs but will do nothing for muscles in our arms." 

In other words, "loading up on steak and cheese will give us lots of protein, but if we don't simultaneously target a variety of muscle parts via effective exercise routines and resistance training, we won't get the benefits we're hoping for. 

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