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Having a lean and healthy body is the dream of all. But for that, we must realize that diet and exercise both play a significant role. Do you ever feel like you’re struggling to keep high energy levels, despite everything you do?

Could it be a lack of protein intake?

Let us help you understand how.

It is essential for our body that we follow a balanced diet Click To Tweet Every nutrient has a very significant role to play. When we are talking about gaining muscle, that nutrient is protein.

When we consume the right amount of protein in a day, it acts as the building block for our muscles. We’re also mentioning the ideal protein content per serving that you must include in your diet. 

(You can also download our expert-curated nutrition guides that cover the correct way of inducing a healthy diet.)

Let’s start!

Why Is Protein Consumption Important?

There are plenty of reasons why proteins are vital for muscle growth –

#1 Cell Repair And Regeneration

One of the primary functions of protein is to repair and regenerate damaged cells.

There may be instances during workouts where our cells may get damaged. If we ignore having proteins, we may risk permanent damage to our muscles.

It is also possible that our muscles don’t get the right amount of strength during the absence of proteins. This can cause fatigue in our bodies.

#2 Energy In Muscles

In many cases, people tend to avoid carbohydrates and fats during workouts and muscle building.

Fats and carbohydrates produce adenosine triphosphate in our bodies. They are responsible for the generation of energy. In the absence of fats and carbs, proteins take over.

Hence, if we eliminate proteins as well, there will eventually be no source of energy left.

#3 Amino Acids

Proteins are built with amino acids. 

Some of the amino acids can be produced by our body while the rest cant. Our body absorbs them via proteins. 

Having an amino acid-rich diet during workouts can help increase strength and fasten the process of muscle growth.

#4 Helps With Muscle Mass And Muscle Growth

If you exercise regularly, you must add a sufficient amount of protein to your diet. 

It is scientifically proven that protein intake directly impacts the growth and mass of your muscles.

Not having proper protein intake during workouts can lead to massive weight loss, leading to weakness.

#5 Helps In Controlling Hunger

There is a reason why dieticians ask you to switch to a protein-filled diet during transformations.

Having a protein-filled balanced diet helps you feel fuller with a much lesser calorie intake. This, in turn, reduces cravings and feelings of lethargy. 

When your body feels fresh and active, workouts automatically start showing better results.

Protein Rich Food

Now that we have discussed the benefits of having a protein-filled diet, let us discuss some food items filled with the might protein!

1. Eggs


When it comes to proteins, you should put all your eggs in one basket!

Eggs are the perfect and most comfortable source of protein. They are filled with healthy and necessary amino acids that our body needs. 

Protein content in 1 large egg: approx 6.3 grams

But if you’re a vegetarian or vegan, we have mentioned just the right alternatives for you! Keep reading.

2. Quinoa


Quinoa has quite recently earned a lot of fame. Now we know why!

Essentially a form of grain, Quinoa is an excellent source of protein for people who are willing to follow a gluten-free diet.

Protein content in 1 cup of Quinoa: 8 grams

3. Nuts and Seeds


Along with regulating our body fat, nuts and seeds can be an excellent protein source for us.

Some particular nuts and seeds you should pay attention to:

  • Pumpkin seeds
  • Hemp seeds
  • Almonds
  • Peanuts.

Protein content in 100 gm of mixed nuts: approx 20 grams

Protein content in100 gm of seeds: approx 20 grams

4. Dairy Products

dairy products

Not only are dairy products, a great source of calcium, but they are also flooded with proteins!

If you are aiming for weight loss, you can choose dairy products made out of skim milk.

Protein content in 100gm of dairy product: approx 2 grams

5. Lentils


Last but not least, we have lentils!

Lentils are a rich source of plant-based protein. It is also the cheapest and the most accessible! 

Protein content in 100gm of boiled lentils: 9 grams

Do ensure that you take care of the above points while you are trying to gain muscles.

If you still have any queries and doubts, ask for a free consultation with our trainers here at Radical Body Transformation. You can also become a part of our Facebook Community, where we keep posting such tips and tricks. Stay Fit Fam!

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