You may be getting the exercise right, sleeping for 8 hours every day, and eating a balanced diet, yet your muscle hypertrophy seems slow. The question is, are you consuming enough protein that is commensurate with your weight and physical activity level? If no is your answer or you are not sure if you are getting it right! Then continue reading.
I have been there before; training for 5 days a week, sleeping for 8 hours everyday, yet my muscle growth was stunted. But when i started feeding my muscles with enough protein, I noticed a tremendous hypertrophy in my muscle size (my muscles got bigger). It was difficult for people to believe my success and many said I was using steroid, I would not blame them, because the result was shocking even to me.
The nitty-gritty is that protein is the building block for muscles, and you must consume enough to gain mass. Protein needs is determined by your weight and intensity of your physical activity. Academy of Nutrition and Dietetics suggests that average adults need o.8 grams of protein everyday; endurance athletes (swimmers, runners, cyclists etc.) needs 1.2 to 1.4 grams of protein daily; and strength-trained athletes or individuals who participate in (power lifting, weight training, body building etc.) needs 1.6 to 1.7 grams of protein daily
To determine your average daily protein needs in grams (g), calculate your weight in kilograms (kg), multiplied by 0.8 – 1.7(depending on your level of physical activity). For example, an average 104 kg individual’ daily protein intake is 104×0.8=83.2g
However, if the same individual engages in strength training and high intensity exercise, we may calculate it as 104×1.2=124.8g
I know it may sometimes be unrealistic to get all the protein you need from food, especially if you are the busy type. You can easily get some of your total daily protein requirements from protein supplement. Apart from augmenting your protein intake, protein supplements makes it easier for you to measure your protein intake and of course, they are easier to prepare;you only need water. Two scoops of 25 grams protein supplement will take care of 50 grams of your daily requirement, you can get the rest from food.
Check out the following protein supplements on amazon: