How Much Protein Do You Need to Build Muscle?

Getting enough protein is essential if you want to gain muscle. But how much protein do you really need? Many people have the misconception that more protein is always better for building muscle. However, there is an optimal amount that can support muscle growth without providing excess calories. This article will break down protein recommendations for muscle gain, optimal timing, and quality sources to help you determine your ideal protein intake.

Protein Recommendations for Muscle Gain

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound. This is the minimum amount required to meet basic needs. However, when you resistance train for muscle growth, your needs increase. The following recommendations are appropriate for active individuals focused on gaining lean mass:

• 1.6-2.2 g/kg or 0.73-1g/lb: This is the generally accepted amount for those looking to increase strength performance and gain muscle. Spreading this evenly throughout the day can optimize muscle protein synthesis.
• 2.2-3.4 g/kg or 1-1.5 g/lb: The higher end of this range is appropriate for individuals training at a very high intensity (e.g. athletes, bodybuilders). Going above 3.4 g/kg or 1.5 g/lb has not been shown to further contribute to muscle growth.

The exact amount within these ranges depends on factors like your fitness goals, training program, and body size/composition. A good starting point is 1g of protein per pound of body weight. Adjust up or down based on your progress.

Optimal Protein Timing

Nutrient timing around workouts does impact muscle growth. It's ideal to consume protein:

• Before exercise: 20-40g of a fast-digesting protein source (e.g. whey) 30-60 minutes pre-workout can help provide amino acids to muscles and limit breakdown during training.
• During exercise: Getting 10-20g of essential amino acids or branched chain amino acids during your workout can further stimulate protein synthesis.
• After exercise: Another 20-40g dose within 30 minutes post-workout. This helps replenish depleted protein stores and jumpstart muscle repair and growth.

Spreading out doses every 3-4 hours throughout the day has also been shown to effectively stimulate muscle protein synthesis.

muscle-buildingProtein Quality

Choosing high-quality proteins that are efficiently digested and absorbed can aid muscle building efforts. Here are some top sources:

• Whey Protein: This dairy protein has high amounts of leucine and is quickly digested. An excellent option is pre- or post-workout.
• Milk: Provides casein (slow-digesting) and whey. Great to drink with meals.
• Eggs: Contain leucine and have the highest biological value of any whole food source.
• Meat: Beef and poultry provide high-quality complete protein sources.
• Fish: An easily digestible option that also provides anti-inflammatory omega-3s.
• Legumes: Provide a vegetable-based protein alternative, though lower in leucine.

Other Dietary Considerations

Building muscle requires a sustained calorie surplus and strength training stimulus. Make sure your diet aligns with the following:

• Calories: Consume enough calories daily to promote weight gain. Increase gradually if you are not gaining weight.
• Carbohydrates: Eat around 2-4g of carbs per pound of body weight to maximize training intensity and recovery.
• Fats: Include 20-35% of total calories from healthy unsaturated fat sources like olive oil, nuts, seeds, avocado and fatty fish.
• Micronutrients: Eat plenty of whole foods like fruits, vegetables, and whole grains to obtain antioxidants, vitamins, and minerals needed to stay healthy.

Be sure to adjust your calorie intake and macro ratios based on your body composition goals. A slight calorie surplus with ample protein intake consistently over time is the key formula for muscle gain.

The Bottom Line

• Active individuals looking to gain muscle should aim for 1.6-2.2g of protein per kg of body weight, with the higher end of this range applying to intense training like bodybuilding.
• Spreading protein intake throughout the day and focusing on 20-40g doses around workouts is optimal for muscle protein synthesis.
• Choosing high-quality proteins from sources like whey, eggs, meat, and fish will best support your muscle-building goals.
• Getting enough overall calories and carbs is also crucial - a proper muscle-building diet goes beyond just protein intake.

Adjust your protein needs based on your progress and don't neglect the other aspects of diet, recovery, and training if you want to maximize muscle gain. Consistency with your nutrition and workout program is key.

References

1. Phillips, Stuart M. "A Brief Review of Higher Dietary Protein Diets in Weight Loss: A Focus on Athletes." Sports Medicine, vol. 44, no. 2, 2014, pp. 149-153.
2. Hoffman, Jay R., and Michael J. Falvo. "Protein - Which is best?" Journal of Sports Science & Medicine, vol. 3, no. 3, 2004, pp. 118-130.
3. Cermak, Naomi M., et al. "Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis." The American Journal of Clinical Nutrition, vol. 96, no. 6, 2012, pp. 1454-1464.
4. Phillips, Stuart M. "Dietary protein requirements and adaptive advantages in athletes." British Journal of Nutrition, vol. 108, no. S2, 2012, pp. S158-S167.
5. Phillips, Stuart M., and Luc JC van Loon. "Dietary protein for athletes: from requirements to optimum adaptation." Journal of sports sciences, vol. 29, no. S1, 2011, pp. S29-S38.
6. Kerksick, Chad M., et al. "International society of sports nutrition position stand: nutrient timing." Journal of the International Society of Sports Nutrition, vol. 5, no. 1, 2008, pp. 1-21.
7. Phillips, Stuart M. "The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass." Nutrition & Metabolism, vol. 13, no. 1, 2016, pp. 1-10.
8. Hoffman, Jay R., et al. "Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes." Journal of the International Society of Sports Nutrition, vol. 3, no. 2, 2006, pp. 1-8.