When it comes to building muscles, the gym is just half the work and the rest is to be done while choosing the right foods. Right protein consumption is really important when it comes to building more muscle mass. However, we all have a different body type, weight, genetics and eating habits and hence the protein requirement for each body is different.
Our muscles are made up of nearly 25 percent proteins which imply that if you want to build muscles then there is going to be changed in the protein quantity which will be reflected in the foods that you eat. Eating the right quantity of protein is the tricky part. According to the American Dietetic Association, you need to consume 0.36g of protein per pound of bodyweight. So, if you want to build muscle you need to be on the higher end of the spectrum.
The more activity you have in your training, greater is your protein requirement. It is a popular belief that the body needs 1.0g of protein per pound of body weight. This is a vague concept and it might seem high for some and low for other people. Your average protein consumption should be around 0.6-1.0g protein per pound of bodyweight. If you hit anywhere between the given range you would be in the building muscle zone.
If you are trying to lose weight, then it is recommended that you keep your protein consumption limited to the requirements of your goal body weight. Let's take an example- If you weigh 200lbs and want to reduce to 180lbs, then you should consume proteins that are required by a person with a body weight of 180lbs. This would help in dramatic weight loss and at the same time keep you healthy.
If you want to put on weight then adding a few extra grams of protein and keeping a check of the quantity of carbohydrates and fats as well will give you the right muscle gain that you are looking for. If you are trying to put on weight then you need to consume extra calories and choosing nutrients might not help much.
Whether you want to gain weight or build muscle, you need to consume roughly your body weight in grams in order to cover all your protein requirements. It is always better to eat a few more grams in order to have your muscle gain, muscle recovery, and repair in check.