Are you a gym rat in Qatar? If yes, protein powder is a regular part of your diet. It has become a popular supplement among regular gym-goers, but understanding how protein powder works in your body, how much to consume, and which products are best can help you achieve your fitness goals.

Protein is a vital micronutrient your body needs to strengthen and operate correctly. It is essential to reach your fitness objectives and muscle recovery. Protein plays several crucial roles in your fitness journey, including the following:

• Muscle tissue repair
• Fostering the development of new muscle
• Keeping a lean body mass
• Improving the metabolism
• Prolonged feeling of fullness

But have you ever wondered how much protein you need to build muscle? Health experts say consuming too much protein poses health risks. Protein intake varies according to weight, activity level, and age. At Care n Cure pharmacy, we are committed to providing you with trusted protein supplements and expert advice. Let’s dive into the details in this blog.

What Happens When You Eat Protein?

Once you consume protein, it is broken down into amino acids by your digestive system. It then enters the bloodstream and gets delivered to your repair- or growth-needed muscles and tissues. If you are someone who actively goes to the gym and actively trains your body to build muscle, then you can expect to see several changes or benefits as follows:

• Faster muscle recovery and less soreness
• Increased muscle strength and size over time
• Improved immune function
• Better overall energy levels

Common Sources of Protein Include:

• Lean meats like chicken, turkey, and fish
• Eggs and dairy products
• Plant-based proteins: beans, lentils, chickpeas
• Protein powders: whey protein isolate, vegan protein powders.

Knowing the protein sources to make a protein-rich diet plan to hit your fitness targets is better. Also, take advice from experienced trainers to ensure you do it right. You may purchase diverse protein powders from Care n Cure Pharmacy in Qatar, whether you target building muscle, weight management, or plant-based options.

How Much is Too Much Protein?

Overconsumption of protein will have more detrimental effects than beneficial ones. Even though protein is essential for the body, its overconsumption through food or supplements can lead to unwanted health issues. It may cause the following problems:

• It may strain your kidneys over time, causing a higher risk of kidney stones.
• It increases the likelihood of developing colon cancer and heart disease.
• It may result in gastrointestinal problems like constipation or bloating.
• It causes dehydration because the body needs more water to process protein.

Tip: Ensure you drink plenty of water to process the protein taken into the body so that your kidneys and digestive system work properly and smoothly. 

Protein for Muscle Gain: How Much Is Enough?

As mentioned before, your daily protein intake is based on factors like a person’s weight, age, activity level, etc., and should be tailored accordingly. Consuming about 1.6 to 2.2 g of protein per kg body weight daily is necessary for muscle growth. This amount of protein ensures the body has enough amino acids after a workout.

How to Calculate Your Protein Needs

• First, divide the person’s weight in pounds by 2.2 to get their weight in kilograms.
• Multiply the weight in kg by 1.6 to 2.2 grams.
• For example, weighing 75 kg, you’ll need about 120 to 165 grams of protein daily.
• Adjust according to your training intensity and recovery needs.

Remember that exceeding this recommended range does not offer additional muscle-building benefits and will only cause health issues. Balance your protein intake and be consistent in the recommended amount throughout the day, especially post-workout, especially if you are an athlete or regular gym-goer, to support optimal muscle recovery.

Why Athletes & Gym-Goers Need More Protein

Athletes and gym-goers should make protein intake essential to their lives. Those who do weight lifting or high-intensity workouts need more protein than an average person for muscle repair and growth. Your muscles will be replenished after strenuous exercise if you consume 20–30 grams of protein within 30 to 60 minutes after the workout. 
Many athletes and gym-goers take protein powder in addition to foods high in protein to ensure a steady supply of amino acids every day. In conclusion, there are several main reasons why gym rats and athletes require more protein:

• To Promote Muscle Growth and Repair
• To Encourage Lean Body Mass
• To Increase Metabolism
• To Enhance Muscle Recuperation
• To Improve Performance

To truly support your muscle-building goals, select the correct protein supplement to complement your diet and exercise regimen. Let's look at some of the best whey protein powders available at Care N Cure Pharmacy to help you maximise your gains effectively.

Best Protein Powder for Muscle Gain

Whey protein is the top choice among gym-goers because it absorbs and digests quickly, and is rich in essential amino acids to enhance your muscle gain journey. At Care N Cure Pharmacy, you will find a range of premium, high-quality whey protein powders tailored to your needs. Some of the Care N Cure pharmacy products are as follows:

On Gold Std. 100% Whey Protein Double Rich Chocolate: It is well-known for its delicious flavour and premium protein blend, which provides 24 grams of protein per serving to support muscle growth.

Basix Whey Protein Vanilla: Offers a large quantity with excellent protein content, ideal for regular gym-goers aiming for sustained muscle gain.

Eric Favre Pure Whey Zero Vanilla: A pure whey isolate that provides rapid absorption with zero added sugar, perfect for clean muscle building.

Eric Favre ISO 100% Whey Zero Choco Coco: A premium isolate protein with a unique flavour, ideal for those seeking top-notch quality and taste.

Conclusion

Protein is something significant for your body, and the intake of protein in an adequate amount, either through food or protein powder, plays a critical role in maintaining your overall health, especially for gym rats or beginners who wish to stay fit. For Qatar residents looking for a trusted pharmacy to buy top-quality premium protein supplements, Care N Cure Pharmacy can get you the perfect ones that fit your lifestyle and fitness goals.

Written By - Tina Joy

Frequently Asked Questions

1. What is the difference between whey protein and vegan protein?
Ans: While vegan protein is plant-based and may digest more slowly, whey protein is derived from animals and is rapidly absorbed; both promote muscle growth, depending on dietary preferences.

2. Is 1 scoop of whey protein enough after a workout?
Ans: One scoop usually contains 20–25 grams of protein, which is enough for muscle recovery after a workout, but your daily intake should match your protein requirements.

3. What are the benefits of whey protein isolate over regular whey protein?
Ans: With less fat and lactose, whey protein isolate absorbs more quickly and is perfect for people who are lactose intolerant or trying to gain lean muscle mass.

4. Can protein alone build muscle?
Ans: No, protein is necessary for both muscle growth and repair, but regular strength training and a healthy diet are also necessary for muscle building.

5. Are protein powders necessary if I eat enough protein from food?
Ans: Not always, but protein powders are a practical way to get the protein you need, especially if you're busy or active.

6. Can I mix protein powder with other foods?
Ans: Yes! Protein powder can be added to meals or snacks like yoghurt, oats, or smoothies to increase your intake of protein.