Stop spinning your wheels at the gym. Learn the exact science of Muscle Protein Synthesis and how to eat for serious muscle gain.
When you lift weights at the gym, you are not actually building muscle—you are tearing it down. You are creating microscopic tears in your muscle fibers.
The actual "building" of muscle happens while you are resting, through a biological process called Muscle Protein Synthesis (MPS). Your body uses the amino acids from the protein you eat to repair those micro-tears, making the muscle fiber thicker and stronger than before. If you lift heavy weights but fail to eat enough protein, your body cannot repair the damage, leading to muscle loss and extreme soreness.
The Indian Council of Medical Research (ICMR) recommends 0.8g of protein per kg of body weight for a sedentary person just to stay alive.
If you are actively lifting weights to build muscle, that number doubles.
Science universally agrees that optimal muscle growth occurs at an intake of 1.6 to 2.2 grams of protein per kilogram of body weight.
Example Calculation:
Eggs have a Biological Value (BV) of 100, meaning the human body absorbs egg protein more efficiently than any other food on earth. The yolk contains healthy fats and cholesterol required to produce testosterone.
The holy grail of bodybuilding. 100g of raw chicken breast yields ~31g of pure protein with almost zero fat and zero carbs, allowing you to hit high protein targets easily.
Derived from milk during cheese production. It is extremely fast-digesting and contains a massive 24-25g of protein per scoop, making it the most convenient tool for hitting macros.
The strongest weapon for Indian vegetarians. With 52g of protein per 100g, it is incredibly cheap and highly effective. (And no, eating normal amounts of soya does not increase estrogen in men).
Protein is the bricks. Calories are the construction workers.
Even if you eat 200g of protein a day, if you are not eating in a Calorie Surplus, you will not build significant muscle. Muscle tissue is very metabolically expensive for the body to create and maintain. Your body will only build new muscle if it feels it has an abundance of energy (a surplus of calories).
If you want to get big, you must calculate your TDEE (Total Daily Energy Expenditure) and eat 300-500 calories above it every single day.
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Calculate your daily macronutrient targets (proteins, fats, and carbohydrates) based on your TDEE and fitness goals.
Health CalculatorsCalculate your Total Daily Energy Expenditure (TDEE) based on your activity level and BMR.
Health CalculatorsCalculate daily target calories and macronutrient splits to achieve healthy weight gain gradually.
Health CalculatorsCalculate your recommended daily protein intake range in grams and calories based on weight, age, activity level, and fitness goals.
Nutrition GuidesEveryday Indian foods ranked by protein, for vegetarians and non-vegetarians.
Signs you may not be getting enough protein, and how to fix it through diet.
Nutrition GuidesEssential for building strong bones and teeth, and for proper heart and muscle function.
Nutrition GuidesCrucial for bone health, immune function, and calcium absorption. Endemic deficiency in India.
A week of Indian vegetarian and non-vegetarian meals built around protein.
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Free tools to check your weight, plan a pregnancy, track calories and more.
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