How much protein do we need to build muscle

Protein, one of the most important daily nutritional requirements of the body. Moreover, protein is a workout best friend for all the gym enthusiasts. As much as protein is one of the most essential nutrients, there is always a limit to the intake. So how much protein do we need to build muscle?


Proteins are the building blocks of  our body. They play an important role in building muscles, tendons, organs, and skin. Proteins consist of smaller molecules called amino acids, which help in body building and strengthening immunity. Protein is not only about quantity but also quality. Animal protein provides all essential amino acids in the right ratio.


The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.

Daily protein intake should range from 10% to 35% of total calories. For a sedentary adult, the ideal dietary allowance is 0.8 grams per kilogram of body weight. For example: Daily protein requirements rise to 75-90 grams for a 75-kilogram person, or roughly 1-1.2 grams per kilogramme extra in order to prevent Sarcopenia [the loss of muscle mass with age]. Protein for muscle building intake helps retain independence and quality of life.

Regular exercisers have comparatively higher protein requirement for muscle gain, ranging from 1.1 to 1.5 grams per kilogram. 1.2–1.7 grams per kilogram are required for people who routinely lift weights or are preparing for a race on foot or by bicycle. A daily muscle gain protein, consumption of more than 2 grams per kilogram of body weight is considered excessive.

Before determining your protein requirement for muscle gain, your weight is modified if you are overweight to prevent overestimating. To create a custom plan, you can consult a nutritionist.


Protein for muscle building & weight gain can be comparatively more than the intake requirement in general. However, anything more than a limit is harmful for the body.

A 2013 review of studies found an association between high levels of protein consumption and poor bone health. It is also said that an increasingly high level of protein intake leads to higher risk of coronary heart diseases in women. Protein is also one of the difficult nutrients to break down and absorb in the body. Thus intake of higher amounts of protein causes kidney damage. Increase in protein intake also has a risk of dehydration especially observed in sportsmen. High in protein diet plans are usually low in carbohydrates making it a fiber deficiency. This results in constipation or diarrhea.


Protein for muscle building is definitely greater and extremely crucial for all the muscle builders. However, what happens if you do not take your daily dose of protein? 

Protein deficiency makes it very difficult to perform everyday activities. There will be a tendency to constant sickness if proteins are not taken everyday as the amino acids from protein help in building the body’s immune system. If there is no protein, people fall sick and remain sick for a longer time. Protein also has healing proterties helping the connectivity tisses. Therefore, less protein means longer time to heal from injuries. When it comes to the gym enthusiasts and sportsmen, protein is their building block. It helps them gain muscle mass, decrease fatigue and increase stamina for workouts. Therefore less protein for them is a definite bane in all possible ways. 

How much protein do we need to build muscle? Now that we have answered this question, let’s discuss what will help you intake the right quality and quantity protein for bodybuilding. Maxn’s Whey protein is your best protein supplement for muscle gain protein. Protein supplements help in sufficing the requirement of protein for muscle building. 


STRENGTHEN GLUTES With Best Glute Exercises For Mass : 

Glutes are the muscles on the buttocks, They are divided into 3 types called maximus, Medius, minimums. When it comes to fitness training the best way to tone your body whether at home or at gym is by clubbing Whey protein powder with Best glute exercises for mass. This way you can expect the best results from your intense training. 

Why is it important to strengthen your glutes: 

There are many reasons why you must build and maintain your glutes other than just toning for a perfect body shape. Medically strengthening your glutes help you with the best results like: 


The Best glute exercises for mass can help reduce back pain as the Exercises to build upper glutes results in stretching of the back, creating a positive impact on the back and reducing pain. 


Best glute exercises at home also helps in strengthening the core and increases exercise performance. When these exercises are combined with a good Whey protein powder gives you the stamina to perform intense training without feeling fatigue. 


The Exercises to build upper glutes  are bound to directly influence the body posture and spinal cord. This way these exercises help in reshaping the body as well as making the body posture better.  


Most of the time knee pain is caused due to bad posture and as we have discussed how glutes exercise helps in maintaining good posture, it will automatically reduce knee pain.


The most significant advantage of exercising to strengthen the glutes is that it helps your body stay fit and flexible. It also adds on to good posture by helping in maintaining body balance and mobility. It is said that when the glutes are fit, the body is fittest. 



The most basic type of weightlifting is deadlift. It is simply lifting a weighted barbell and then placing it back down. This exercise is excellent for overall strengthening, besides helping your muscles grow and improving your core stability.


Squats are great for gluteus muscles. Proper form is paramount in squats is when the knees are strictly over your feet without collapsing the knees. Bad squat results in knee injuries.


The bridge lift works your glutes and lower back. Start by lying flat on your back with your knees bent and feet flat on the floor. Slowly raise your hips until they are in a straight line with your knees and chest. Slowly lower your hips back down after three seconds. That is it, this glutes exercise is easy and effortless. 


Mobility through walking daily can help stimulate stamina and maintain glutes fitness. This exercise takes time but gives the most effective results. The best part is that this walking exercise requires less effort and gives the best result. It is definitely the best glute exercises at home


This exercise focuses on strengthening your lower back as well as glutes. Laying on the floor face with your arms and legs extended. Take a deep breath, and raise your head, right arm, and left leg at the same time. Slowly lower yourself down and then do the same with the opposite limbs.

All these exercises when combined with Whey protein powder that you have purchased or the Whey protein supplement online will give you the best results. Maxn’s Whey protein is the best companion for your intense training. It gives you the best results in the end. Order your Maxn whey protein supplement online. 

whey protein powder supplement

Different classifications of Whey protein

Nutritionist explains which protein powder is good by explaining the difference between the three of these Whey proteins. Firstly let’s discuss What is Whey protein? Whey protein is the right way to improve athletic performance and increase strength. Whey protein is of good use for asthma, diabetes, weight loss, and many other conditions, but there is no credible research or scientific evidence to support these uses. The Whey protein is a must for all gym enthusiasts as it gives them the right amount of protein required for muscle growth and also helps in energizing the body for intense training sessions. Best whey protein online is available on Maxn’s website. 

Whey Concentrate: 

The most basic type of whey protein is Whey protein concentrate. It is high in complete proteins but also contains some fat and sugar in the form of lactose. However, these fats contain highly beneficial nutrients that support immunity and cardiovascular functionality. Whey protein concentrate undergoes lesser process, as compared to other protein powders. Whey protein concentrate is healthier as it contains the naturally occurring macro and micro-nutrients derived from the manufacturing process. However, it is the most calorie-dense form of protein. It is generally cheaper and easier to find as it is quite popular and affordable. Whey protein concentrate typically comprises around 80% protein. 

Whey Isolate

Did you know that Whey protein isolate undergoes processing further to increase the concentration of protein in their whey. Different techniques are in use to remove the majority of the fat and sugar from the whey, leaving only protein behind. Isolate undergoes additional processing and purification. Best whey protein online isolate has the highest amount of protein percentage compared to its other types. In fact, this process sometimes breaks down some of the amino acids and makes them more difficult for your body to digest. The extra work that went into these products also means that the cost increases. However, it contains less naturally occurring benefits in terms of macro- and micro-nutrients. Indeed, they are not used in the last process. Whey protein isolate typically comprises around 85 – 90% protein.

Whey Hydrolysate

The Whey protein Hydrolysate is an isolate further process and breaks the exposure of the proteins to heat, acids or enzymes. This is to break down some of the bonds holding the amino acids together. Simultaneously, it also helps the nutrients get rapidly by your body. However, this type of whey protein undergoes extra processing is marginal, but results in an increase in price. Indeed, you get the quickest protein absorption due to hydrolyzation, which acts as a pre-digestion process. This generally results in a faster recovery rate of your muscles. Besides, despite its high price, hydrolysate generally tastes bad. Altogether hydrolysate is the least consumable protein of all due to its bad taste. 


Which Type of Whey protein is best? 

Nutritionist explains which protein powder is good by categorizing these types of whey protein into different formulates. All of these Whey protein types have different uses and functionalities depending on which you can choose your ideal type. When it comes to choosing the least expensive and lesser processed one concentrate is your type. For intense workouts and bodybuilding, you can choose to isolate, and for easier absorption and faster results choose hydrolysate. Maxn’s Whey protein is your best whey protein online choice when it comes to fitness and intense workouts. Order now. 

Banana whey protein shake recipe

Whey Protein Recipes for Breakfast: 

A delicious way to consume protein and get fully energized for your intense workouts. It’s is to make it tastier by experimenting with different recipes. However, today we will share one of the extremely delicious Whey protein recipes. These will help you maintain a healthy lifestyle effortlessly. 

How healthy is a banana: 

Did you know an average banana contains 3% of your daily value of protein and mixing it up with Whey protein can help you achieve your daily requirement of essential protein. This means this Banana whey protein shake recipe is not only super delicious, but is also rich in goodness of protein. So let’s get started 

Banana whey protein shake recipe:


  • 1 cup plain unsweetened almond milk
  • 1/2 cup plain full fat Greek yogurt
  • 1 scoop Maxn Whey protein banana flavor 
  • 1 frozen banana
  • 1/8 tsp ground cinnamon
  • 1 tsp Maxn peanut Butter


  1. Add the unsweetened almond milk, full fat plain greek yogurt, Maxn Whey protein banana flavor, frozen banana, Maxn peanut butter and ground cinnamon into a blender or a mixer grinder.
  2. Blend until smooth. 
  3. Pour the mixture into a glass and sprinkle some cinnamon powder. 

Whether your goal is to maintain a healthy lifestyle or increase your muscle mass, Whey protein recipes give you the protein that is helpful in all these processes. Protein provides the amino acids your body needs to rebuild damaged muscle tissue and create new muscle. Banana whey protein shake recipe helps promote healthy muscles more effectively than plant-based protein supplements. Moreover, you can choose your favorite from 13 extraordinary flavored Maxn’s Whey protein and maintain a fit lifestyle using this delicious recipe.

High protein vegetarian diet plan India

High Protein Vegetarian Diet Plan for Bodybuilding : 

Bodybuilding for vegetarians can get challenging especially when there are lesser options for high protein vegetarian diet plans in India. The diet plan needs to be effective and attainable for an Indian vegetarian. Protein-rich vegetarian diet plan for muscle building works wonders if followed consistently. 

Being a vegetarian is now a trending topic. There is a myth that vegetarian cuisine only contains nutrients that hardly meet the protein requirement of bodybuilders. That is completely untrue. A protein-rich vegetarian diet plan for muscle building may supply bodybuilders with the ideal quantity of protein. These foods include soy products, beans, lentils, grains, nuts, and seeds.

The best sources of a high protein vegetarian diet plan in India for bodybuilding include cottage cheese, milk, and lentils. Sprouts make a great snack food and are a great source of protein. Don’t forget to include plenty of legumes in your diet as well. As a snack, you can have boiled chickpeas or black chana.

The pros and cons of whole fat and skim milk are frequently discussed. Whole fat milk is a good source of amino acids but it is advised that you only consume skimmed milk when following a mass-building diet plan. It will deliver the necessary protein and restrict your intake of fat.

Get more Calories

Getting adequate calories is one of the most crucial considerations while following a vegetarian diet plan for muscle building. Your body will use the protein you consume as fuel if you don’t consume enough calories, which will result in a deficit.

Swap Rice with Quinoa

If you’re someone who cannot skip eating rice even on a diet can create a healthierprotein-rich diet pptto substitute carbs with proteins. For example: switch rice to quinoa. It tastes like brown rice but has a much higher protein content than brown rice which is best for your diet especially when you are doing intense training every day. Quinoa is a complete source of protein just like nutrients in dairy products, while brown rice is not. It is healthy and tasty, so why not include it in your vegetarian muscle-building diet plan for better results?

Eat Plenty of Fruits and Vegetables

Vegetarian diets include a variety of fruits and vegetables that have nutrients that make sure you get all the essential nutrients. In addition, they will also provide the required antioxidant protection to keep your immune system robust and strong.

Keep Workouts Short but Intense

Experts believe that a vegetarian diet rich in proteinshould help in keeping their workouts short but intense. This will help them prevent fatigue. If you indulge in long workouts, a dietprovidesprotein that will elevate your capacity. 

Include Nuts in Your Diet

Nuts are a crucial part of a high-protein vegetarian diet plan in India. Having a handful of nuts every day is good for your health. It’ll significantly boost your calorie intake and will make muscle gain easier. The vegetarian diet does not include fish, which is one of the main sources of essential fatty acids. Nutrients in dairy products,flaxseeds, and walnuts work the best for vegetarians.

Say Yes to Peanut Butter

Peanut butter is a good way to boost your diet. It will also help you boost your total calorie intake. Smear peanut butter on whole grain toast, have it with fruits like bananas or apples or add it to smoothies.

High protein vegetarian diet plans in India help you achieve the body shape that you’ve been aiming at. Bodybuilding is a long process and requires a lot of patience, consistency, and determination. Maxn’s products aid your body-building requirements and help you achieve your protein-rich vegetarian diet plan for muscle building. 

Mass gainer protein image

All you need to know about Mass Gainers

Mass gainer protein supplements are a blend of carbs, protein, and fats. They help you gain weight if you are
trying to bulk up. Mass gainer proteins help you
increase the calorie level in the body which in turn helps in gaining muscle mass.

What do mass gainers contain?

Mass gainer protein powders are rich in proteins and starchy carbohydrates. They contain-  

Calories – 

High caloric content is necessary for weight gain and is one of the distinguishing characteristics of all mass
gainer proteins. The mass gainer proteins are content with high calories.

Carbohydrates – 

The extra calories in muscle gainers are mostly from added carbohydrates. Majority of conventional mass gainer
protein powders have derived their calories from protein. 

Fat –

Mass gainer protein powders are rich in fat. These are primarily in the form of dairy ingredients in the

Additional Nutrients like vitamins, BCAAs, creatine monohydrate, etc are an add-on to the supplement. Mass gainer
prices in India vary based on the quality of the product.

How is mass gainer protein powder useful for workouts? 

  1. Lean mass gaining 

Most people simply wish to reduce their body fat and increase muscle mass. By consuming 200 to 300 kcal of
mass gainer protein your estimated base level on the training days.

  1.  Maximum Bulking 

The idea is to simply push the limits of muscle development by choosing a high-calorie mass gainer protein
powder. Intense everyday workouts require an intake of  600 kcal or more per day which can be supported by mass
gainer protein.  

The right time to take mass gainers?

  • Avoid thinking of mass gainer items as a kind of pre-workout supplement and take them after your workout.
  • Muscle gainers do contain some amino acids, they should not be a complete substitute for your meals.
  • Intake of mass gainer protein within an hour of the gym followed by taking a protein
    supplement is strongly recommended.

MAXN Mass Gainer
protein is professionally formulated to accelerate the muscle-building process. It contains zero sugar which
serves perfect for athletes, fitness enthusiasts, bodybuilders, and dieters. Mass gainer protein is the best
source of all the necessary nutrients for your body. 

best BCAA supplements image

How does your body get Essential Amino Acids being a vegan?

Today’s world is driven by health and wellness, proteins play a vital part in maintaining good health. It is very important for vegans/vegetarians when it comes to intake of essential amino acids, they need to rely on vegan essential amino acid supplements for a healthy and fit lifestyle.  

What should be considered while choosing the best BCAA amino acid supplement : 

The body needs 20 essential amino acids, also known as protein building blocks, that are vital to maintain proper body functioning. The vegan essential amino acid supplements should include nine among these 20 essential amino acids because the body is capable of  producing the other eleven amino acids. Plant-based food doesn’t contain complete proteins or amino acids when compared to the meat-rich proteins. Our bodies can absorb these proteins and convert them into body building energizers. The best BCAA amino supplement containing essential amino acids can be used to repair tissue and form hormones, enzymes, and neurotransmitters. However, many vegan diet protein sources worldwide don’t include complete protein sources and amino acids. A few vegan diet protein sources include nine essential amino acids separately , quinoa, buckwheat, hemp seeds, chia seeds, and spirulina.

Vegans don’t eat animal food products and have no access to complete protein making vegan essential amino acid supplement the best vegan diet protein source. Additionally, those on a vegan diet need to supplement with vitamin B12, an essential vitamin only found in animal food sources. It is always important to consult a medical doctor or specialist when modifying your diet or omitting food groups. If you love plant-based eating, the best bcaa amino acid supplement is a way to complete source proteins and essential amino acids!

Things to keep in mind while choosing vegan BCAA amino acid  Supplement India:


The first thing to look at is the list of ingredients. The best BCAA amino acid supplement always includes the most crucial nutrients and specially amino acids help the body in absorbing nutrients . 

Value for money: BCAA is not the most affordable supplement. However,  that doesn’t mean you should pay more than what the vegan essential amino acid supplement is worth. The best bcaa amino acid supplements combine pre-workout, BCAA, and nootropic (for improved mood) in a single bottle. In some cases, the price is justified, but in others, it isn’t. Hence, choose wisely.

Brand reputation: Check if the company behind the product is verified? Are they well-known and trusted among buyers and members of the fitness community? A trustworthy company usually has a pure effect that does NOT include banned substances or any other harmful contaminants. It’s very important to choose a trusted brand when it comes to nutritional intake.

Convenience vs. taste: Does the vegan essential amino acid supplement come in powder, pills, or capsules? Capsules and tablets are more convenient because you don’t have to mix them with water or other supplements. While powders are more easily digestible, they may have a good or bad taste. Believe it or not, a bad taste supplement can result in people not consuming it.

MAXN Pea Protein essential amino acid supplement vegan is a natural vegetable protein from peas. It’s one of the best bcaa amino acid supplements for protein sources for vegans and vegetarians. Pea protein contains all nine essential amino acids your body cannot create. It provides a highly digestible and bioavailable protein powder. Pea protein is a high-quality protein and a great source of iron.

pre-workout for women image

4 ways to choose Pre-Workout supplements For Women in 2022

Pre-workout for women supplements can be a tough choice because of the difference in strength and nutrition requirements of both men and women. Before choosing the best pre-workout Supplement, here are few things to consider


Ingredients used in the Supplement: 

Know what you are looking for in a supplement. Different ingredients have different qualities for example: caffeine increases energy levels and optimizes concentration. Similarly, Citrulline boosts energy levels in the body and helps increase stamina for your workouts. These days the supplements contain ayurvedic/organic ingredients to decrease side effects and improve the overall benefits of the accessories.

Exercise Goals:

Pre-workout for women are usually health-oriented, so the body requires different nutrition for different workouts. For example- Women who workout to control PCOS need stamina because their training is less intense but includes heavy weight lifting. Therefore it’s better to first understand your exercise goals and then choose the best pre-workout Supplement that will complement your plan.

Medical condition: 

Another essential aspect to keep in mind while choosing pre-workout for women is the medical condition. Women with thyroid, blood pressure, and other medical conditions should refrain from taking a few supplements that include harsh chemical ingredients. However, a few companies like Maxn’s pre-workout Supplement cater to medical needs and suggest the ultimate pre-workout Supplement for women.

Product review: 

Before you choose a pre-workout supplements, make sure you go through the brand and their product reviews. It is crucial to be double sure when it comes to health and wellness. Supplements will either make or break your healthy body. This is why the provider’s reputation and the product review should be checked before you declare it the best pre-workout Supplement for women. 

Before you start your intensive workouts, pre-workout supplements are crucial in building your strength, stamina, and immunity. So make sure you keep the above points in mind and choose  Maxn , pre-workout supplement for women for a perfect workout experience. Visit the website now.  

pre-workout supplements image

How often should you cycle off pre-workout supplements?

If you are a fitness enthusiast, you might have been suggested to take pre-workout supplements at least a couple of times. Enriched with vital nutrients, they help kickstart your workout and boost your performance. There’s no harm in making the most of it to attain your fitness goals be it strength training, weight loss or building muscle mass. But, the question arises, is it really effective after prolonged usage. Read further and get an insight on the concept of cycling off pre-workout supplements . But, before that, let’s look into what goes into making these products. 

Composition of pre-workout supplements

Pre-workout supplements are composed of the goodness of amino acids, creatine, nitric oxide precursors, caffeine and other vital essentials required to suffice the hours of burnout during training.

Why should you cycle off pre-workout supplements? 

Although the pre-workout supplements bloom with health benefits, it is important to cycle them every once in a while. The primary notion behind this is our body gets adapted to the supplements, and their effectiveness can drop over prolonged usage. Let’s discuss this aspect in detail. 


Creatine aids in energy production and the strengthening of muscles.

Transportation of the compound to the muscles aids in muscle recovery and growth. These signs can be minimal when not cycled, affecting your overall performance. 


Caffeine helps to stay focused and increases your energy levels. It stimulates the release of catecholamine from the adrenal glands. A significant dose of caffeine can cause a spike in cortisol levels, leading to weakened immunity and accumulation of abdominal fat. Hence, it is crucial to limit or avoid caffeine intake for some time. 

Not only caffeine but the combination of multiple stimulants increase your tolerance towards the product. And it doesn’t have the same effects as before. 

When is the right time? 

Is there an ideal time to cycle off pre-workout supplements? There is no single and structured approach that works for everybody. However, research suggests to take a break every six to eight weeks. Avoiding them for a minimum of two weeks is proven beneficial in helping your body reset. Apart from this, try limiting the consumption of sodas, energy drinks and any caffeinated products. During this period, you can consider taking stimulant-free supplements for the burst of motivation and energy. 

It is therefore crucial to cycle off pre-workout supplements to maximise health benefits. If you are in dire need of trusted brands, check out Maxn pre-workout supplement. Just mix it with water and consume before the training session. You will definitely witness enhanced performance in the gym. Order yours today!

healthy lifestyle habits

Cheat meals: Make it a part of your lifestyle 

Food is the only way that gives instant gratification to anyone. To perfectly follow a workout regime, you have to go through the not-so-fond farewell to yummy desserts and high-calorie delicacies. But, the question is, does it have to be a monotonous diet? Not necessarily! Incorporating scrumptious cheat meals every once in a while can help you stick to your diet plan and not break down your psyche. Before you plan and calculate your cheat day calories, read this article. 

Curate a plan! 

To reach your fitness goal and have your favourite indulgence, you have to create a plan and exercise portion control. Here are some well-researched tips to consider. 

Have cheat meals once a week

Although you may have the temptation to indulge in a cheat meal every day, remember it can crumble down your fitness goals. So, it is advisable to eat one cheat meal per week. This way, you can devour tasty recipes without breaking the diet plan. But remember to substitute the other meals of your cheat day with nutritious food. For instance, if you are having a pizza in the afternoon, make sure you eat healthy for breakfast and dinner. 

Fix a time

While the urge to have a cheat meal may cross your mind quite frequently, it is crucial to decide when to have it. This aids you in staying in control of your diet. We’d suggest that weekends and special occasions are the best time to incorporate a cheat day diet. Nobody wants to miss out on that fun, right? 

Don’t load yourself up

As much as you want to have those sweet slices of delight, make sure 

cheat day calories don’t go overboard. Try savouring meals you don’t usually eat during your workout routine. Don’t gobble up highly processed, junk foods, and keep the portion size in control. Hydrate yourself to enjoy your meal to the fullest. 


Indulging in a cheat meal after a workout is probably one of the best ways to enjoy your food guilt-free. Exercising can help you create a calorie deficit for D-day. So, try to squeeze in a fitness session on your cheat days. 

Hope you found these tips helpful! While you cannot have a cheat meal every day, you can transform your regular diet recipes into something delectable. Try out our wide range of whey protein available in amazing flavours. Checkout Maxn today! 

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