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Building Muscle: Is Protein Your Companion?

‘Exercises to build abs’, ‘Exercises to build biceps’, ‘Exercises to build triceps’; does your search history on any of your social network sites or search engines look like this? Chances are it does. All of these exercises will definitely help you achieve the muscle definition that you are targeting. But the most important aspect that will help you to gain muscle is none other than nutrition.

Yes, you read it right. Exercise and the right nutrition go hand in hand for your body to shape up. All food groups like carbohydrates, healthy fats, vitamins, minerals in the right quantities is what helps our bodies to remain fit. But ‘Protein’ is the game changer. Protein is what is going to help you build your muscles.

You want to achieve a lean and long body type: add protein to your diet. You want to achieve a bigger, heavier muscular frame: add protein. ‘Protein’ is your go to source for all things muscle. Both of the above techniques may treat protein differently but the solution to all muscular enhancement problems is none other than protein. Protein is your BFF (best friend forever) for muscle development.

So where will you get the right quantity of protein? Right here at XOOG. Providing you with the healthiest protein option is our mission. Whether it is protein powders in the form of whey protein isolate, whey protein concentrate, plant-based protein or top rated protein bars and delicious energy bars we have got you covered.

Now let us understand how protein helps you in muscle development:


What does the above statement actually mean? Does it mean that more the protein equals more the muscle? Well, it is not that easy. Consistent exercise coupled with right nutrition leads to the best muscle development. However, continuous exercise also leads to wear and tear of the muscles. To help repair the damage, protein is required. XOOG’s whey protein powders contain all the necessary amino acids that gets absorbed quickly and help to heal these tiny tears and restore your muscles to grow and make you ready for your next workout. The body produces essential amino acids but there are some that cannot be produced. That’s where protein powders fill the gap.


  • It helps in energy production

    Let’s say you workout five days a week. Are your energy levels same on all days? Generally, they are not. On some days you are rearing to go and on other days moving a finger also feels like a big task. But since you are dedicated, and you believe in no pain no gain, so you push yourself harder. To overcome this tiredness, there are ways to help you feel energetic on such days. Glycogen is an important component for energy generation in our body. If you want to limit the amount of glycogen used by the body, you reduce your activity level. But that’s not a solution if muscle development is your target. Protein addition is your solution to help maintain glycogen levels and keep going for muscle growth.

  • It helps in keeping our hunger pangs at bay

    An individual generally consumes around 1800-2000 calories per day and can have these amount of calories from any kind of foods. However, proteins are lower in calories than carbohydrates and fats. They generally have 4 calories per gram; hence, the quantity of food consumed can be more in the form of protein than any other food group. This becomes very important for keeping you full for a longer time. It helps you to understand that you have had an adequate meal.

    Feeling full is important for managing your overall calorie intake, but protein does more than just that. It helps you regulate digestion and keep your weight goals in line along with your muscle development.


The right quantity of protein plays a vital part in every person’s diet. So how much protein does an individual require? It is said that the amount of protein required is 0.8 grams per kilogram of body weight. So, if a person weighs 50 kg, his/her protein requirement is roughly

0.8* 50= 40 grams

The Dietary Guidelines put together by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, recommend the following daily amounts of protein for different age groups:

  • Children under 4: 13 grams
  • Children aged 4 to 8: 19 grams
  • Children aged 9 to 13: 34 grams
  • Women and girls ages 14 and over: 46 grams
  • Boys aged 14 to 18: 52 grams
  • Men aged 19 and over: 56 grams

But depending on your lifestyle, consulting your physician or nutritionist for your protein requirement is a definite recommendation.


Protein is the king of food groups according to all health experts. Getting the right amount of protein, in the right format, throughout the day will help you grow or maintain your muscle. Having protein at snack time or supplementing it with your meals will help you consume adequate amount of protein. XOOG’s protein supplements in the form of whey powders, energy bars and protein bars help you with your snacking options and are a great way to complete your protein requirement for the day.