How Much Protein Do You Need to Build Muscle?

Protein brings the gains – we know that.

But what a lot of us are confused about is just how, why, the amount we need, the factors that affect how much we need, and where we can best get it from. In this article, we’ll cover how much protein to build muscle and the easiest way to do it.

First things first though…

Protein is super important for muscle growth because it provides the key building blocks for muscle growth.

That’s why everyone obsesses over it!

Alright, let's take a deeper look now at it all.

The importance of protein in muscle building

So why is protein so good for muscle growth? And not carbs or fat?

Well, protein contains amino acids, notably, leucine, which is critical for muscle growth. When we smash out a gym session, having put stress on our muscles, they break down and need protein to rebuild and grow stronger.

And these amino acids aren’t found in carbs and fats.

When the rate of our protein consumption outweighs muscle breakdown, that’s when we rebuild and repair muscle. And that’s when we grow.

Sort of like business: when we make more money than we spend, we profit!

So that’s why everyone gets excited about protein for muscle growth.

The different types of protein

Protein powder has a higher biological value compared to food sources of protein.

This is because protein powder is typically processed to concentrate and isolate specific amino acids, removing any non-protein components that may interfere with absorption. As a result, protein powders are more easily utilised for muscle building and repair.

Additionally, protein powders offer a convenient and consistent source of protein that can be easily incorporated into a muscle growth workout plan.

But remember: this doesn’t mean we should shun chicken, meat, dairy, eggs, and plant-based sources, as we need a balanced diet – supplements are for convenience and to supplement our protein needs when it's difficult to get them!

Alright, let’s now take a look at how much protein you need for bulking.

How much protein do you need?

How much protein do I need for muscle growth is one of the most common questions for anyone starting out. An even more common question is how much protein per kg.

Well, according to recent scientific recommendations, the daily protein intake for muscle growth varies based on an individual's body weight and physical activity level.

But because you’re looking to grow muscle mass, it’s recommended we consume ~2.2 grams of protein per kg of weight per day. That’s how much protein a day to build muscle.

How much protein per meal?

Based on the current evidence, to maximise muscle growth you should consume protein at a target intake of 0.55 grams of protein per kg of weight per meal, spread out over four meals.

This helps you achieve the aforementioned daily intake of 2.2 grams of protein per kg of weight per day. That’s how much protein per day for muscle growth.

Tips for incorporating more protein in your diet

Here are 8 tips to keep in mind when planning protein intake for muscle growth:

Factors that affect protein needs

We’re all different when it comes to protein needs; they vary depending on factors like age, weight, activity level, and muscle mass.

Generally, a sedentary adult requires about 0.8 grams of protein per kilogram of body weight, while athletes and highly active individuals may require more. As we age, our muscle mass decreases, therefore older individuals may need more protein to maintain and rebuild muscle.

Weight also plays a role, as individuals with higher body weight require more protein.

Finally, activity level affects protein needs, such as you performing intense lifting to grow muscle mass - which requires more protein for growth and repair.

Tips for determining your individual protein needs

To know just how much protein you need, consider these steps:

So, there’s some bullet-proof info on the importance of protein in muscle building, and how protein provides the key building blocks for muscle growth in the form of amino acids, particularly leucine.

You now know more about the different types of protein, with protein powder being seen as the most convenient and efficient option, but a balanced diet with food sources of protein is still recommended.

Aim for 2.2 grams of protein per kg of weight per day, spread out over four meals for optimal muscle growth results. Remember to incorporate protein-rich foods in every meal, use protein supplements, and plan meals in advance.