How much to consume in a day?
The recommended consumption of protein is 0.8 gm for every 1kg. So, if you weigh 90kg, your requirement of protein is around 75-80 gm per day. But this only applies if you’re not exercising. If you are working out, your protein intake doubles to help in muscle recovery. However, the question you need to ask yourself is: Are you able to get the required protein as per your weight through your diet? If not, you need protein supplement. Limit your protein intake to 0.8 to 1.25 gm per 0.4 kg of body weight per day if you’re trying to gain muscle mass and decrease body fat percentage. To ensure smooth functioning of the kidneys, drink 6 to 8 glasses of water per day.