You don’t have to be a bodybuilder to want to develop strong, lean muscle. In fact, everyone should aim to improve their muscle tone because it offers you many benefits, like reduced back pain, more energy and even weight loss. The cornerstone of muscle growth is protein, but it’s difficult to get enough protein for muscle growth. This can be even more challenging if you’re on a calorie restricted diet.

Fortunately, you can use supplement support to improve your protein intake. The following tips will explore how much protein you need and how you can use supplements to ensure you’re getting everything you need for optimal muscle growth.

How much protein do you need?

Most people should aim for about 1 gram of protein for every pound of body weight. Your specific needs may be different based on your activity level, metabolism and goals. For instance, very active people or bodybuilders would need more protein to fuel their activities. This is because strength training decreases carbohydrate and fat storage, which in turn increases how much protein you need. If you’re less active, you still need protein in order to feel full, support muscle repair and improve energy.

Is protein useful for weight loss?

Reducing calories for weight loss typically leads to reduced nutrition as well. While you should pay attention to all of your nutritional needs as you try to lose weight, you’ll want to pay special attention to protein. Protein gives your muscles the extra fuel needed to repair, rebuild and grow. It also helps you feel more satisfied. This makes protein an important nutrient even if you’re trying to shed weight.

Adding protein to your diet

After calculating your protein needs, you should track your daily intake of protein to make sure you’re getting the correct amount. One way to boost your intake is to eat protein with every meal. It can be hard to do this, especially if you’re on the go, unless you plan out your meals. There are popular meal planning apps that can help you keep track on your intake so you can identify opportunities for improving your nutrition.

Using a protein supplement

It can be very difficult to get enough protein in your diet through meals alone. If you’re reducing calories, it might be nearly impossible. By adding a high-quality protein supplement to your diet you can boost your protein intake while keeping your caloric intake lower. Always look for a clean protein supplement that provides the complete balanced amino acid profile. Many people do better with plant-based protein, especially those that are lactose intolerant.

With a little planning, you can make sure that you are getting all the protein you need, no matter if you’re trying to build muscle or drop weight. Just be sure that you’re supplementing consistently, adding protein to every meal, and that you’re not sacrificing nutrition for calorie reduction.