The norm of protein intake is approximately 1.5-2 g per 1 kg of body weight. The exact rate depends on the state of the internal organs, the level of physical activity, etc.
You can collect the protein rate on the "natural", i.e. regular food, as well as with the help of sports nutrition.
But it seems to me the best option when you combine a proper diet rich in proteins, complex carbohydrates, healthy fats, and sports nutrition. Let me explain why.
To gain muscle mass, athletes usually switch to 5-6 meals a day. If you are not working from home, then, you see, it is much easier to take a couple of servings of protein with you to make cocktails than to lug around a few trays of chicken breast and buckwheat. In addition, protein takes up little space and is perfectly stored at any temperature, it is more convenient to take it with you.
If you are a student, you are unlikely to take trays of food for pairs, but there is always a protein shaker place, you can dilute it with plain water.
In addition, high-quality protein is easy to digest and digest, you can choose different tastes, it will not become boring.
However, you should not focus on one protein : Natural food should also be balanced, and you should also get protein from it for building muscles.
The basis of muscle growth is protein. Personally, I have enough and 1.5 grams per kg of body weight. (I do not recommend more than 2g / kg, although someone may need more). The main part of the protein should be animal protein, since it contains a richer composition of amino acids, in contrast to vegetable one.
I do not use supplements by the type of protein or amino acids, because I think that I get them in sufficient quantities from food. (Although if it were not for the opportunity to consume enough protein, but there would be a free can of protein, then I would have used it without any problems to compensate for the lack of a daily requirement, but still natural food is preferable).
At the expense of carbohydrates - try to consume most of them in the morning, and on training days, plus a protein-carbohydrate meal after training.
To get the required amount of fat in the diet, there should be enough fish and egg yolks, fat from meat too must be present, but it must be in moderation, otherwise the surplus will go to fat reserves.
This is for macronutrients.
Also, do not forget about micronutrients. Fruits and vegetables (in addition to fiber, which normalizes digestion) contain many vitamins and microelements - the body needs for normal functioning, because it is obvious that the lack of any substances in the body slows down progress in the gym.
I can't tell you specific numbers, since we all have different genetics, different degrees of fitness, different living conditions, so experiment and choose a diet just for you. And don't forget to listen to your body! No one else can tell you more than himself.
Well, first of all, you need to calculate the daily calorie requirement. There are many calculators on the Web that will do this based on the parameters of height / weight, physical activity. Usually, to gain weight, you need to add 500 kcal. to the resulting figure.
Further, the direct road to calorizator.ru. To gain muscle mass, you need 2.5 grams of protein per 1 kg. weight. The calculation should be taken with special attention, since proteins are a very difficult product for digestion. An excess of them (especially when taking rapidly digestible proteins in the form of whey isolate / hydrolyzate) can negatively affect the gastrointestinal tract, kidneys and liver. In principle, fulfilling the protein norm is not the most difficult task.
The main difficulty is reaching the required calorie content with fats and carbohydrates. Carbohydrates should be about 5-8 grams per 1 kg. weight, depending on the predisposition of the body. Chronic "drishchu" needs to cram a maximum of calories into itself, but for a person who is prone to overweight, it is better to choose for himself, often looking in the mirror). Fats should come from oils (olive, flaxseed, pumpkin), nuts, fish (Omega-3).
Therefore, we go to the calorifier, compose a menu for ourselves, based on preferences. The issue of choosing products and additives is a separate issue, therefore, for now, let's dwell on this. Once again: 2.5 grams of protein per 1 kg of body weight, 5-8 grams of carbohydrates, the rest is fats.