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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
A high-protein diet is key! Protein supports muscle repair and growth, making it essential for anyone aiming to gain strength. Let’s explore a dietician-recommended high-protein meal plan for muscle gain.
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Protein provides the building blocks for muscle tissue. It's important to consume enough daily to repair and build muscle fibers post-workout. Aim for at least 1.6-2.2g of protein per kg of body weight.
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Start your day with 3 scrambled eggs or a protein-packed smoothie (whey protein, spinach, almond milk, and chia seeds). Add oats for extra fiber and sustained energy!
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Fuel up with a handful of mixed nuts and a Greek yogurt cup. This combo provides healthy fats and around 15g of protein to keep muscle-building going.
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Opt for a grilled chicken breast, quinoa, and steamed broccoli. Chicken provides lean protein, while quinoa is a complete protein source for vegetarians.
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After your workout, have a protein shake with fast-digesting whey protein. Add a banana for carbs, aiding muscle recovery and energy replenishment.
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Dinner could be salmon with sweet potatoes and asparagus. Salmon provides omega-3s, which support muscle recovery, alongside 22g of protein per serving.
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A high-protein diet is essential for muscle gain. By incorporating these protein-rich meals into your daily routine, you’ll support muscle growth and strength. Pair this diet with consistent training for the best results!
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