Although protein plays an important role in building muscle, to be healthy, you need to maintain a balanced diet between three main groups of nutrients: protein, carbohydrates and fat.
Gaining muscle is like losing weight, which requires time and perseverance. To avoid excess fat accumulation, you should only increase your calorie intake in moderation, about 300-500 calories per day compared to the body's needs.
You can estimate your daily calorie needs using online tools, based on gender, weight, age, height, and activity level. When eating excess calories, prioritize nutrient-dense foods to help increase lean muscle instead of fat.
Protein
Protein is a leading factor when it comes to muscle growth. However, eating too much protein beyond the body's ability to use will cause the excess to be converted into fat.
To optimize muscle gain during exercise, you should supplement about 1.6 grams of protein per kg of body weight per day.
Carbohydrates (starch)
Carbohydrates are a major source of energy, providing 4 calories per gram. When eaten, the body converts them into glucose, which provides energy for cells and organs.
Excess glucose is stored as glycogen in the liver and muscles, this is the "fuel" to help you exercise more effectively.
Fat
Fat provides 9 calories per gram and plays an important role in vitamin absorption, while helping you stay full longer between meals.
Adults should get 20-35% of total daily calories from fat. When adding fat, choose healthy fat sources such as olive oil, nuts, avocados, fatty fish (such as salmon, mackerel, etc.). Limit saturated fat, which should only account for less than 10% of daily calories.
