Protein Diet Plan to Gain Muscle

The people looking for protein diet plan to gain muscle usually want to work out and gain muscle as soon as possible. For sure you know that muscle gain doesn’t happen during the hour that you work out, but during the following 23 hours when the muscles are resting.


Diet plan with protein to gain muscle

Normally people need about 0.4 grams of protein on a daily basis. However those looking for muscle growth need more of it. Muscle growth is in fact protein synthesis so the amount needed is of 1-2 grams of protein per pound of the individual’s body weight.

Keep it healthy

Now that you know more about the diet plan including protein for muscle growth you should also remember that it isn’t enough to incorporate more protein in your diet. You also have to make sure that you won’t have other mineral or vitamin deficiencies.

Eating habits

To make the best of the protein diet, you should have 5-8 meals per day at intervals of 2-3 hours. This way the body won’t have too much food at one time but you will still have energy to keep you running through the day. Also your metabolism will speed up this way.

Lean protein

All the meals should have some lean protein. This comes from poultry, eggs, meat and fish. There is need for a balance, so you should divide your protein requirements between the meals that you have throughout the day.

This means that the protein diet shouldn’t have a meal that has 180 grams of protein while the rest of the meals are without any protein. It is best to have 30 grams of protein with each meal (in case you are planning to have 6 meals per day).


Believe it or not, fat is an important part of the muscle growth. About a quarter of the calories that you have during the day should come from fats. You can get good fats from animal fat, coconuts, avocados and oils (such as flax, olive and fish).


When using the protein diet plan to gain muscle, you shouldn’t have any alcohol. However you have to make sure that you stay hydrated by having lots of water and some green tea, which is packed with antioxidants.