Why protein is important for muscle growth?

In simple words, muscle tissue is made from protein, and this protein is made up of 21 different amino acids, and amino acids contain nitrogen. So, in a way, muscles are also made of nitrogen.

If this is clear to you, now just like a calorie surplus is required for weight gain, similarly, a nitrogen surplus or positive nitrogen balance is needed for muscle gain. This means that the body’s intake of nitrogen should be higher than its expenditure. 

Nitrogen expenditure or loss occurs through processes like urine, feces, and sweat, and for nitrogen intake, consume protein-rich foods such as soy chunks, whey, chicken, fish, eggs, tofu, paneer, tempeh, etc. and other protein foods.

If your daily protein intake falls between 1.5 to 2 grams per kilogram of body weight, your body will be capable of achieving a positive nitrogen balance, meaning, extra nitrogen left after subtracting nitrogen consumed from nitrogen expenditure, will then be utilized for muscle repair, maintenance, and growth.

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In addition to this, a small surplus of approximately 300 calories is necessary to support the muscle growth process, along with resistance training, providing the necessary stimulus for muscles to grow.