Can You Build Muscle without Protein Shakes?

What is Protein?

• Protein is a Macronutrient that is essential for the growth, repair and maintenance of the body's tissues.

• There are 4 calories in 1 gram of Protein

• Our body can’t store Protein like the way it stores carbs and fats, hence Protein needs to be eaten on a regular basis

How much protein does one need to eat per day?

1. The Recommended Dietary Allowance (RDA) states that an average human should eat a minimum of 0.8 grams of Protein / kg of body weight to prevent deficiency i.e if your weight is 70 Kgs, then you need to eat a minimum of 70X0.8 = 56 g of Protein per day

2. Endurance Athletes need 1.2 to 1.4 g of Protein / kg of their bodyweight

3. Strength Athletes need 1.2 to 1.7 g of Protein / kg of their bodyweight

Why Protein shakes are so popular ?

Majority of our meal combinations are not well-balanced and lack enough Protein.

E.g - An everyday meal combination like Dal, Rice, Ghee, Sabzi & Salad has a distribution of 55% Carbs, 35% Fat & just 10% Protein.

Can one build muscles without Protein shakes ?

Yes, One Hundred Percent. By focusing on a balanced diet that includes a variety of Protein-rich foods and engaging in regular exercise, you can support your muscle growth.

What are some good sources of Protein ?

Some great sources of protein include lean meats like chicken and fish, as well as eggs, dairy products, beans, pulses, nuts and seeds. These foods not only provide protein but also contain a variety of other important nutrients like vitamins, minerals, and healthy fats that are essential for overall health and wellbeing

Final Verdict

Protein is essential for building muscles and needs to be consumed in right quantities - everyday. Protein Shake is just one of the many foods that help us in achieving our daily Protein intake.

Check out MANA if you want to build habits that can make you stronger and fitter!