I am doing regular workout. I have question regarding the Amount of protein to be consumed for building good muscles. And are our muscles get damaged due to the workouts? What one should do to cure this damages?

Diet ClinicDietitian/Nutritionist14yrs exp

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If you are regularly doing workouts, your protein requirement should be 2 gm protein per kg body weight. You should include high protein foods like egg whites, chicken, lean meat (1-2 times only), fish, milk, paneer, sprouts, pulses, kala chana in your daily diet. Muscles need instant energy after workouts so you should consume protein foods immediately after 10-15 minutes of your workout to repair and re-build muscles..  

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