Gym Person's Daily Protein Needs: How Much & Easiest Ways to Get It?

What is protein and how does it work in our body?

Do you ever think about it? Actually, protein is made of amino acids, which are used for building and repairing muscles. They are also used to make hormones and enzymes. The main thing is that protein works for growth, development, and making a healthy diet. Only protein works in our body to build muscle (Best diet for muscle gain). So, as a gym-goer with the goal of gaining muscle, you must know about the necessary protein your body needs. This protein requirement is very critical, depending on people’s status. Especially for gym-goers, they should follow proper guidelines about nutrition.

Hey, this is Rakib Hussain. I am a gym lover and have been involved with fitness for almost 5 years. I have some experience in fitness, and I think my experiences will help you achieve your goal. I have already completed my fitness journey by facing many critical challenges, and I don’t want you to face these challenges too. So, if you don’t want to face these critical challenges, keep following me. Below, I will describe in detail the protein needs, sources, benefits, and harms—everything in detail. So, keep reading patiently.

How much protein does a person need daily?

If you ask me how much protein a person needs daily, I will answer that it depends on many things, such as your age, daily activities, health condition, and goals. If you are a normal person who does not engage in physical work and leads a normal life, you need to take 0.8 grams of protein per kg of body weight daily. If your body weight is 60 kg, then your protein requirement is 48 grams daily to keep you healthy. If you go to the gym and work out every day, you need to take 1.5 grams of protein per kg of body weight daily. Now, if your body weight is 60 kg, your protein requirement is 90 grams. The last case is if you work out daily and want to gain muscle, you need to take 2 grams of protein per kg of body weight. In that case, if your body weight is 60 kg, your protein requirement is 120 grams. This is the right amount of protein for three types of people.

So, you should take protein by focusing on your goal. If you want to lose body weight, your protein requirements are different. Keep in mind that protein also helps in weight loss for many reasons, but that’s not the topic of this article.

Is too much protein harmful to our body?

Yes, too much protein can affect your body, and it can be harmful for many reasons. Too much protein mainly affects your kidneys. The kidneys primarily work to filter waste material from protein, so excessive protein intake can heavily affect your kidneys, especially for people who already have kidney problems. Too much protein can sometimes cause digestive problems as well. Additionally, too much protein can lead to nutritional imbalances. If you take too much protein, you will suffer from a lack of carbohydrates and healthy fats. Protein is important, but too much protein is not good. The best diet should contain three main components: protein, carbohydrates, and essential fats. However, some protein sources are natural and have no harmful effects on the body. For example, fish is the best protein source with no negative effects.

How can I get the required protein easily?

It is very easy to fulfill the daily protein requirements. Only natural foods can provide you with the essential protein. If you’re concerned about food costs, don’t worry. Here, I will suggest some special tips. By following these tips, you can easily fulfill your protein needs at a low cost. I will suggest some natural, healthy foods that contain high protein and also offer essential nutrients. These are natural and low-cost foods that you can easily have. Below are some foods.

Best 5 foods to get the daily required protein easily!

Here, I will share five food options with their nutritional labels that will meet your nutritional needs. I personally eat them daily, and they provide me with better results. I am confident that these foods are essential for every gym-goer, not just gym-goers but also for anyone involved in any kind of workout. So, let’s check out these foods:

1. Sea fish is the best option for protein.

Fish are a high-protein source and also contain essential fats, which are an added benefit. Fish oils are very helpful for your body. Fish, especially sea fish, is best for protein because they contain pure and high-quality protein. Every 1000 grams of fish contains about 190 grams of protein on average. By comparing the measure, we can say that every 100 grams of fish contains 19 grams of protein. Some specific fish may contain up to 300 grams of protein per 1000 grams. The highest protein fish are yellow tuna (300 grams of protein per 1000 grams), anchovies (290 grams of protein per 1000 grams), and salmon (270 grams of protein per 1000 grams). These are relatively affordable fish options, and you should choose low-priced fish. They also contain an average of 190 grams of protein, as I mentioned earlier.

So, if you eat 500 grams of fish daily, you will get almost 95 grams of protein, which will meet your protein requirement.

What are the benefits of eating fish? Since fish provides high protein, it is also easy to digest and contains all the essential fats required by the human body. Fish is the best option because it supports your overall health. I recommend you add fish to your daily diet if possible.

2. Soya chunks are another great option for protein!

You will be surprised to learn about soya chunks. Soya chunks are an excellent source of pure protein. If you search online, you will find that every 100 grams of soya chunks contains 52-54 grams of protein. See how amazing this source is! I’m sure you are learning about it for the first time. Many beginners are curious about soya chunks, so this will be helpful for them. Soya chunks are a great item in your diet to fulfill your protein needs at a low cost. A person can eat soya chunks every day without any issues. There are no digestive problems or other issues with soya chunks. Soya chunks can be consumed by people of any weight as it is low in cholesterol and high in protein. It helps both with weight loss and weight gain. Soya chunks are also a balanced diet food. A person can comfortably eat 100 grams of soya chunks, but I think 50 grams is enough. However, if you have no other option, you can eat 100 grams to meet your protein needs. The best part is that soya chunks are very cheap. I suggest you add them to your diet.

3. Peanuts are the best food for protein.

Do you know why I mentioned peanuts for protein despite the many other nuts available in the market? You will find various types of nuts, but peanuts are the most beneficial and affordable. Peanuts are the only low-priced nuts that contain high protein. According to available data, every 100 grams of peanuts contains 25.8 grams of protein, while almonds contain 21.2 grams, pistachios contain 20 grams, and cashews contain 15.3 grams of protein. Mixed nuts contain only 20 grams of protein. So, which one seems more beneficial to you? Peanuts, the cheapest option, provide high protein. You can easily eat 100 grams of peanuts. Nuts not only help with protein but are also excellent pre-workout food. I personally eat peanuts as my pre-workout, and it helps me gain strength. So, my suggestion is to add peanuts to your diet and eat them every day. Nuts not only contain high protein but also healthy fats, which are essential for the human body. Moreover, nuts are high in calories, which will support your overall body transformation.

4. Chickpeas are a high-protein source!

I think you are familiar with chickpeas, but you might not know about their benefits. Chickpeas are magical. They not only provide high protein but also offer numerous health benefits. Chickpeas help with weight management, improve digestion, and reduce the risk of many diseases. Focusing on their nutritional chart, every 100 grams of chickpeas contains 364 calories, 0mg cholesterol, 6g fats, 61 grams of carbohydrates, and 19 grams of protein. Chickpeas contain many more essential nutrients, but I’m just mentioning the important ones. Chickpeas are also important for strength gain. You can eat them as a pre-workout food, but I recommend having them after breakfast for the best results. I suggest adding chickpeas to your daily diet if you’re a gym-goer. Try it for a month and see the results.

5. Eggs are also a great source of protein!

Eggs are a favorite food for every gym lover. For most gym-goers, the diet starts with eggs. But do you know the benefits of eating eggs? Even though eggs can be expensive, I still prefer to eat them every day. Eggs provide strength, protein, and calories. They also contain a little fat. A large egg contains 6 grams of protein with the yolk, while only the white part contains 4 grams of protein. The yolk contains almost 6 grams of fat. If your goal is to lose weight, it’s best to eat eggs without the yolk. So, if you eat 4 eggs daily, you will easily get 16 grams of protein. Eggs also contain minerals and vitamins, so I recommend eating 4 eggs daily if possible.

Are protein requirements dependent on age?

Yes, protein requirements depend on your age. Adults have one protein requirement, while non-adults have different needs. It also depends on your daily activities and age. The best practice is to calculate your protein needs online. Protein requirements depend not only on age but also on height, sex, and activity level. The best option is to calculate your protein needs using a protein calculator.

What will happen if you don’t provide your body enough protein?

We’ve already learned that protein is essential for muscle gain. Only protein helps to repair our muscles. It works for repairing tissues, muscles, and bones. It has a minimum requirement depending on age, height, sex, and activities. If you don’t consume enough protein, you will become weak quickly, your tissues will stop repairing, and your bones will weaken. The minimum protein requirement for a person is 1 gram per kg of body weight. It is necessary; if you don’t provide this amount of protein, you will face many health problems like bone injuries, hunger, weight loss, brittle hair and nails, and frequent illnesses. So, always provide your body with enough protein by calculating your needs.

Can I use supplements to fulfill my daily protein requirements?

If you are a regular gym-goer and your body is not getting enough protein, then supplements are a must. Protein is necessary for the body, and you can’t ignore it. Supplements are not harmful to the body. A common misconception is that supplements are bad for health, but this is completely wrong. Supplements are made from natural ingredients, so they can be safely used to provide protein. However, I always recommend being careful about the supplement brands. There are some popular brands that all pro bodybuilders use, and I prefer them too:

Whey protein
Creatine protein
Caffeine
Optimum Nutrition’s Gold Standard
MY Protein

These are the five best supplements for gym lovers. These are trusted brands that all pro bodybuilders use, and I recommend them to you as well.

Is protein the main thing to gain muscle?

Yes, protein is the main component for gaining muscle. We’ve already discussed it in the previous sections. Protein is essential for muscle gain, but it does not provide a muscular body on its own. To build muscle, you need to work out hard and live a disciplined life. Simply taking high amounts of protein is harmful if you don’t work out enough. It’s not necessary to join a gym; daily physical activity is sufficient. However, if you don’t engage in physical activity, you need to join a gym. Since we’re talking about gym-goers in this article, I’ve mentioned it to maintain the flow. So, work out hard and take proper protein for better fitness. You should learn about proper workout techniques, as many beginners make mistakes at this stage. I’ve already written an article about proper workouts, where you’ll find everything from workout routines to duration and advice. Explore the article how to create a proper workout routine.

What mistakes do many gym beginners make?

In my real life, I often meet beginners and follow them. They make many mistakes, and I try to note them to share with my audience. Here I will try to share some mistakes they make:

Most beginners come to the gym without any goals. Setting a goal for a workout is necessary. This is a big mistake.

Another mistake is thinking that more workouts are important for better fitness. This is a completely wrong concept. Too much working out is harmful to a person.

Not taking proper food is also a mistake. A healthy diet is necessary to gain the best fitness. When will you achieve the best fitness? When you ensure enough diet and proper workout.

Many beginners focus only on the workout and ignore their diet. Too much workout can damage your body and may cause injury.

Another mistake is not taking enough rest. I’ve seen many beginners who work out seven days a week. But they don’t know that rest is the best. You need to give your body time to repair. Your muscles need rest to recover. So at least two days of rest each week is necessary.

Another mistake is not avoiding random foods. If you are a gym-goer, your daily food habits are different compared to a normal person. Avoid street food like spicy food, fast foods, oily foods, etc. The most important thing is to stop smoking and drinking. If you don’t stop, the gym is not for you, and you will not see any achievement for your hard work.

A big mistake during workouts is not following the proper format. Following proper form is necessary to avoid injury. I’ve seen many gym-goers who got injured because of improper form.

Conclusion:

In this article, I tried to discuss everything based on my real-life experiences. Almost 90% of the information is from my personal experiences. This has helped me achieve my fitness goals, and I hope it will work for you if you follow my tips properly. I can only motivate you, but you need to work with the motivation. I have tried to provide all the information carefully. If you find any mistakes, you can let us know. Thank you very much to all my audience! Enjoy your fitness journey with Loyal Gains.