How much protein to take per day to gain muscle mass

When it comes to increasing muscle mass effectively, daily protein intake is one of the fundamental pillars. But, how much protein should you take per day to gain muscle mass really?

In this article, we will address this question based on science, and we will explain how Fit Blend™ by Baía Food can help you achieve your fitness goals more effectively.

How much protein do you need according to your weight and training level?

According to recent studies, the ideal amount of protein to gain muscle mass is between 1.6 and 2.2 grams per kilogram of body weight per day. This figure can rise to 3.0 g/kg in cases of very intense resistance training.

For example:

• If you weigh 70 kg and train 4-5 times per week, you will need between 112 g and 154 g of protein per day.

• This amount should be distributed evenly across your meals, consuming between 20 and 40 grams per serving every 3-4 hours.

Tip: Not only does the total amount matter, but also the frequency and timing of your protein intake. Muscle protein synthesis is optimized with servings distributed throughout the day.

Factors that influence your protein needs

• Level of physical activity: The more you train, the greater the need for protein to repair and build muscle tissue.

• Age: Older adults or adolescents in the growth phase require more protein.

• Body composition: Although athletic men and women have similar requirements, those seeking muscle hypertrophy need a personalized approach.

Which protein sources should you choose?

High-quality proteins can come from foods such as:

• Lean meat, eggs, and fish.

• Dairy products such as Greek yogurt or cottage cheese.

• Legumes, tofu, and nuts (in plant-based diets).

• Dietary supplements, such as shakes or functional blends.

This is where Fit Blend™ by Baía Food comes into play, a functional blend specially designed to help you feel more fit and facilitate protein intake in the context of an active lifestyle.

Why is Fit Blend™ ideal for gaining muscle mass?

Fit Blend™ is not just a source of protein. Its formula has been designed based on the latest scientific evidence, with patented and functional ingredients divided into five key categories:

• Whey protein: A highly bioavailable source that helps increase satiety and support muscle development when combined with daily exercise.

• Ashwagandha (KSM-66®): Helps reduce stress and anxiety, factors that directly affect physical performance and muscle recovery.

• Chromium: Helps regulate blood glucose levels, optimizing the metabolic environment for muscle growth.

• Postbiotic: Improves the composition of the microbiota, which has a positive impact on nutrient absorption and weight management.

• Prebiotic fiber blend: Increases satiety, regulates intestinal transit, and supports digestive balance, making it easier to adhere to a high-protein diet.

Fit Blend™ dissolves easily in water or plant-based drinks, has a mild and natural taste, and is perfect as a post-workout shake or as part of your breakfast to start the day with energy.

Some frequently asked questions from our customers: 

1. Can I take Fit Blend™ if I do not work out every day?
Yes, Fit Blend™ is formulated to support your metabolic and digestive health even on rest days. That said, its effect on muscle mass will be more noticeable when combined with regular exercise.

2. When is the best time of day to take Fit Blend™?
Ideally, take it after training or at breakfast, since your body needs protein at those key times for recovery and muscle growth.

3. Is Fit Blend™ suitable for vegetarian diets?
It contains whey protein, so it is not suitable for vegans, but it is suitable for lacto-vegetarians looking to improve muscle mass and intestinal health.

Knowing how much protein to take per day to gain muscle mass is the first step toward achieving your fitness goals. But just as important as the amount is the quality of the source, its absorption, and how it fits into your lifestyle.

Fit Blend™ by Baïa Food not only provides high-quality protein, but also optimizes the entire metabolic and digestive environment needed to improve your body composition. It is a practical, effective, and science-backed solution to help you build muscle, reduce visceral fat, and feel better inside and out.