Building muscle requires more than hitting the gym—it’s about fuelling your body with the right nutrients. Protein is pivotal in repairing and building muscle fibres after strength training. Chef Abdul, known for his expertise in crafting delicious, balanced meals, shares his insights into creating a high-protein diet for muscle building that’s both effective and enjoyable.
Why High Protein?
Protein is the building block of muscle. It provides amino acids that are essential for repairing and growing muscle tissue. Chef Abdul emphasises, “Your diet is just as important as your workouts. You need to eat strategically to give your muscles what they need to grow stronger.”
How Much Protein Do You Need?
For muscle building, the recommended daily protein intake is approximately:
For example, weighing 70 kg (154 lbs), you’d aim for 84–154 grams of protein daily.
Chef Abdul’s Muscle-Building Principles
Sample High-Protein Foods for Muscle Building
Animal-Based Protein Sources
Plant-Based Protein Sources
Chef Abdul’s 7-Day High-Protein Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Chef Abdul’s Tips for Success
Chef Abdul’s high-protein muscle-building diet proves that eating for fitness doesn’t mean sacrificing flavour. You can fuel your workouts and build muscle effectively by incorporating lean protein sources, nutrient-dense vegetables, and healthy fats.
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