How to Build Muscle With High Protein Meals

Sunday, November 26, 2023

Discover how to build muscles with high-protein meals and how Bozu's healthy meal prep services can ease your gain goals.

Building muscle isn’t just about lifting weights and counting reps. It all starts in your kitchen - with the right balance of nutrients to fuel your gains.

Amongst those, protein is the star player here that is vital for muscle growth and repair. But with so many opinions on what to eat and how much, it can get confusing.

So, in this blog, we will cut through the noise and get straight to the point. We’ll talk about why protein is crucial for building muscle, how to pick the right kind for your body, and how much protein you need to build muscle - without overdoing the calories.

The Role of Protein in Muscle Building

When you work out, especially during strength training or resistance exercises, your muscle fibres experience tiny tears. Then, protein repairs these micro-tears and helps your muscles grow stronger and get bigger over time. This means that it is crucial for muscle growth.

Taking ample protein gives your body the needed amino acids, the building blocks that create new muscle.

Okay, now you’re probably wondering: "How much protein do I need to build muscle?"

And I hear you.

For building muscle, the recommended protein varies from 1.4 to 2.0 grams per kilogram of body weight per day. So, if you weigh 60kg, your daily intake should be around 80g to 120g.

Also, the timing of protein intake can be just as important as the amount. Post-workout, your muscles are like sponges - ready to absorb nutrients for recovery and growth. So, consuming protein after a workout can help maximise muscle repair and growth.

Make it a point to consult your trainer and nutritionist about how much protein you need daily to build muscle, depending on your goals, as everyone's body is different and has different requirements.

Strike the Balance: High Protein, Low Calorie

Adding high-protein foods to your diet without overloading calories is essential for effective muscle growth. Here’s how you can strike that balance:

Choose Lean Protein Sources: Meats like chicken breast, turkey, and fish are high in protein but lower in calories. Lentils, chickpeas, and black beans are excellent choices for plant-based proteins.
Whole Foods Over Processed: Processed protein sources often come with added sugars, fats, and calories. Stick to whole foods as much as possible.
Portion Control: Pay attention to portion sizes to ensure you get enough protein without excess calories. Use measuring cups or a food scale.
Balance Your Plate: While protein is vital, your body needs carbohydrates and fats for energy and overall function. Fill your plate with a balanced mix of protein, veggies (for fibre and micronutrients), and healthy fats like avocados or nuts for the best effect.
Eat at Regular Intervals: Spread your protein intake throughout the day rather than eating it all in one or two large meals. It keeps your metabolism active and also helps you burn extra calories.

High-Protein Meal Ideas and Recipes From Bozu’s Menu

Here are some healthy meal prep ideas that blend a mix of animal-based and plant-based protein options, ensuring there is something for everyone:

Grilled Jerk Chicken with Rice: A spicy and flavourful option, this dish combines marinated chicken with traditional rice, offering a good protein boost.
Teriyaki Beef with Rice and Greens: Tender beef in a teriyaki glaze, served with rice and greens, makes for a satisfying, protein-rich meal.
Roasted Chicken and Tomato Basil Penne: A classic combo of garlic and herb chicken with a light tomato and basil penne pasta, balancing protein with taste.
Honey Mustard Chicken with Potatoes: Chicken thighs glazed in honey mustard and seasoned potatoes provide a tasty protein-filled meal.
Spicy Piri Piri Chicken with Rice: For those who like it hot, this spicy chicken dish served with rice is both high in protein and flavourful.
Steak Mince and Penne Pasta: A simple yet effective meal of lightly seasoned ground steak with penne pasta, offering a straightforward protein hit.

These meal ideas, inspired by Bozu recipes, are great for anyone looking to add more protein to their diet without overdoing the calories. They are nutritious and as well as diverse in flavours, catering to a variety of tastes and dietary preferences.

Fast-Track and Ease Your Muscle-Building Goals with Bozu

If you’re on a mission to build muscle but struggle to find the time for meal prep, Bozu is an excellent option to consider. Our diverse menu offers a range of high-protein, low-calorie meals catering to various dietary preferences.

From hearty Grilled Chicken with Quinoa to a flavourful Tofu Stir-Fry, there is plenty to choose from. Our meals give you convenience, carefully cooked to support your muscle-building goals — while you keep up with your busy routine.