Supported by Otsuka Pharmaceutical.

Rich Gaspari was not only a prominent bodybuilder from the 1980s and 1990s but also holds a certification from the National Academy of Sports Medicine. From that experience, Gaspari recently shared his opinion on the benefits of protein intake and other nutritional values in bodybuilding.

On May 14, Dragon Slayer shared a short clip on his Instagram, captioning, “Protein is the foundation of muscle growth 💪.”

When asked about the amount of protein one must take, the bodybuilder said, “I believe in taking about a gram and a half of protein per pound of lean muscle mass per day,” because, according to Gaspari, people engaging in intense training must take a higher amount of protein.

Additionally, protein intake must increase with age.

Gaspari, the 63-year-old bodybuilder, said, “As you go into your 40s, 50s, and 60s, you actually need to take more protein” because aging people cannot metabolize protein on their own.

Apart from protein, known as the building blocks of muscle, amino acids are also essential for bodybuilders, as they are the fundamental building blocks.

However, increasing protein intake alone will not work. According to him, “As you increase your protein intake, you also increase your metabolism because it takes more calories to burn a gram of protein than it does to burn a gram of fat or carbohydrates.

So it's a metabolic stimulant to increase your protein. Increase your protein to your carbohydrates.”

Gaspari is talking about science. According to Otsuka Pharmaceutical, excluding fat and water, our body is made of protein. It is the main component of bones, organs, skin, nails, and muscle.

While Gaspari emphasized the importance of protein and a proper diet, let's see what he eats daily.

Rich Gaspari’s daily diet

According to Dr. Muscle Gaspari's daily meals contain high-quality, nutritious food. It is planned to grow muscle, and his typical diet contains 6 to 7 meals per day. Protein is an important part of the diet.

According to Fitness Volt, some of the foods that he consumes include:

Meal 1:

• Whey Protein Shake
• 1 Cup Apple Juice
• ½ Cup Egg Whites
• 1 tbsp Peanut Butter
• White eggs and often egg whites
• Oatmeal
• Whole-grain toast

Meal 2:

• Oats
• Whey protein
• ½ cup oats
• 1 banana

Meal 3:

• 9 oz chicken
• 1 cup broccoli
• 1 cup brown rice

Meal 4:

• 1 Cup Asparagus
• Chicken
• Sweet potato

Meal 5:

• 8 Ounces Chicken
• Broccoli
• 1 cup brown rice

Meal 6: pre-workout meal:

• ½ Cup Apple Juice
• ½ cup egg whites
• Whey protein shake
• Peanut butter

Meal 7: post-workout meal

• 1 cup yogurt
• Whey protein shake

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil