There’s been a long-standing debate about how much protein the body needs to gain muscle. Despite the varying opinions, the importance of protein to human survival is undeniable.
Our bodies need protein to build muscles, regulate hormones, and support our immune system. Besides, protein takes longer to break down than carbs, meaning you’re full for longer — it’s pretty hard to overeat when you’re full!
But did you know too much protein is harmful to your health? Most of us eat without a clue about the amount of protein we need, which could result in adverse consequences. For example, extreme amounts of proteins may increase hormones in our body like IGF-1 which may increase the risk of cancer growth.
Read on to know how much protein you should be eating.
Before we determine how much protein we need to build muscle, let’s get clear on what protein is.
Protein is a macronutrient (a nutrient our bodies need in large amounts) made up of long chains of amino acids. Some of these chains your body can make (“non-essential”) and some it can’t (“essential;” you source them from food).
Among them, some are more important: valine, leucine, glutamine, isoleucine, methionine, and arginine. This is because they play a key role in building and repairing muscle tissue. However, other amino acids take part in muscle synthesis as well.
Proteins can be grouped into two categories: complete (animal-based) and incomplete (plant-based) proteins. Plant-based proteins — legumes, nuts, seeds, etc. — are incomplete because they lack some amino acids (although many still have the nine essential amino acids). However, this isn’t to say that animal protein is more nutritious and better for “gains,” and their nutritional profiles can be skewed in some ways.
Plant proteins tend to be a bit more skewed in their amino acid profile. So while some plant proteins may have all nine essential amino acids, some of them may be a small percentage of the total protein make-up.
A 2021 study comparing the roles of animal protein and plant protein in muscle strength revealed that plant protein is as capable of helping your muscles grow as protein from animal food sources. But you need to be intentional about including a variety of different plant proteins in your diet.
Muscles are woven fibers made of protein. These proteins break down during intense exercises like resistance training or weightlifting, tearing the fibers. Your body responds by rebuilding the tears (microtears) with more protein, leading to muscle growth (muscle hypertrophy), a process known as muscle protein synthesis (MPS).
To build muscle, your body must make more muscle protein than it’s breaking down. That’s why getting enough protein, along with putting in the work at the gym and sleeping right, is key for anyone looking to bulk up.
You’re probably thinking about the right time to take your protein for optimal results. But guess what: timing doesn’t really matter!
But if you’re an athlete or a competitive bodybuilder, make sure you eat some within the 12-hour window following your workout — your muscles are primed to absorb nutrients during this period.
Also, don’t increase your protein intake beyond what you need to boost your gains. A study on the impact of protein supplementation on resistance training found that once your protein intake hits 1.6 grams per kilogram of body weight per day, adding more protein doesn’t give you extra gains. (More on this later.)
Everyone’s protein needs are different. An athlete needs more proteins than their cousin with a more sedentary lifestyle. Similarly, if you’re over 55, you might need more protein than you would otherwise. As we age, our bodies’ ability to synthesize protein slowly diminishes, increasing the risk of protein deficit.
Of the three macros (carbohydrates, proteins, and fats), protein is the darling of fitness nutrition. Here’s why:
Growing muscle involves a lot of tear and repair. Repetitive muscle contractions from running, weightlifting, resistance training, or other forms of exercise break down amino acids, causing tears in your muscle fibers. Your body then repairs these microtears with protein, which makes your muscles grow. Taking enough protein ensures that there’s enough for reversing damage and building muscle.
You can tell whether you’re consuming enough protein by how fast you recover from muscle soreness. Typically, people recover quickly with sufficient protein intake.
Note: As a general rule of thumb, 20 grams of protein is enough to start muscle recovery after an intense exercise.
Protein also helps you manage your weight. How so? Unlike carbs and fats, high-protein foods have more satiety (take longer to break down), meaning you feel fuller for longer.
By curbing your appetite, protein helps you avoid consuming excess calories, making it easier to stay within your daily calorie needs.
Metabolism is what keeps your body functional, fueling all essential functions — breathing, walking, digestion, etc. A low metabolism means your body burns fewer calories and stores most of them as body fat.
A slow metabolism will counter your weight loss journey. The good news is, proteins could help. Proteins boost your metabolism since they require more energy to break down. Include high-protein sources like beans, peas, and soy (all legumes) in your diet for a metabolism boost.
Twenty grams of protein following a resistance training session can give you enough amino acids for muscle recovery and enhancing gains — anything more than that is not immediately usable in your body. However, it’s worth noting that this isn’t exactly set in stone. You don’t have to eat your protein a few hours before or after a workout — consuming enough protein throughout the day will get you the same results.
There’s no one-size-fits-all amount of protein because our bodies are different. A pregnant woman, for instance, needs more protein to support her growing fetus. Let’s break down the factors influencing our protein requirements:
Most adults need about 1 gram of protein per kilogram of body weight per day, but this isn't always the case. To calculate your daily protein intake, you multiply your weight in kilograms by your recommended daily allowance (RDA) for protein.
Here are some examples of protein need calculations:
Note that your body composition — the ratio of body fat to muscle — won’t affect your protein intake.
How active you are also determines how much protein you need. If you’re an athlete or someone who engages in intense training regularly (highly active), you need more protein (more than 1.6 grams per kilogram of body weight). It’s simple: The more you move, the more protein your muscles need to recover and grow.
If you don’t do frequent intense workouts, 80 to 100 grams of protein will be sufficient. You may need a bit more if you weigh more than 250 pounds.
As we age, our bodies don’t function quite like they used to. For instance, protein synthesis becomes less efficient, causing muscle loss (also known as sarcopenia). That’s why older adults need more protein (about 1.2 grams per kilogram of body weight).
Eggs, milk, Greek yogurt, cheese, and meat are some high-protein foods that can reduce muscle loss. Soy is also a good plant-based protein, as it contains all of the essential amino acids.
When it comes to protein needs and gender, men need more protein to maintain because they have more muscle mass than women. They also have a higher metabolism.
Women need a high-protein diet during pregnancy and when lactating. The RDA for pregnant women in their second and third trimesters is 1.1 grams per kilogram of body weight per day.
What comes to mind when you see a big guy with an impressive, toned, muscular body? Protein, protein, protein, more protein. It’s understandable to think this.
Here’s the truth though: Our bodies don’t typically break down more protein than they need. It may break down and flush out extra protein, but that could wear out your kidneys.
Too much protein also increases cancer risk levels. A study linked high levels of protein intake (specifically animal protein) to increased levels of IGF-1 — a human growth hormone that can contribute to cancer growth in high amounts.
Be wary of consuming a lot of saturated fats with your protein — animal protein and protein bars can have a lot of that. Lean meat and poultry are a healthier option.
If you’re new to strength training, you’ll get some gains even with a caloric deficit. Still, make sure your protein intake is slightly above your RDA protein amounts.
Pro tip: A slight caloric surplus will optimize muscle building. The keyword here is slight: We don't recommend going overboard with your protein intake.
To see if 100 grams of protein a day is enough, let’s compare it to the recommended dietary amount of different individuals — a 68-kilogram highly active adult, a 45-kilogram adolescent, and a 150-kilogram bodybuilder (see protein intake calculations above).
A 68-kilogram adult who hits the gym and engages in strength training or weight lifting needs about 100 grams of protein. On the other hand, a 150-kilogram bodybuilder needs at least 180 grams. And a 45-kilogram adolescent needs a little over 50 grams. What do these numbers mean?
For most active adults, 100 grams of protein daily is good enough. But bodybuilders need more than this to maintain their muscle mass.
You might be wondering — how long does it take to grow muscles? It can take eight to 10 years to achieve your “genetic maximum muscle potential” if you follow recommended nutrition, training, and recovery guides.
Also, remember, consistency is key! Ask Ronnie Coleman how long it took to get a Mr. Olympia-worthy physique — it takes years of showing up and eating right.
That doesn't mean you must wait years to see results. Stay consistent for three months, and you’ll be amazed by the positive impacts.
Each of us has different protein needs based on our body weight, activity level, and goals. To calculate these needs, multiply your body weight by the recommended dietary amount (RDA).
Let’s say you’re a highly active adult and weigh 72 kilograms. Your protein intake will be 72 times 1.6 grams per kilogram of body weight — that’s 115 grams of protein in a day.
After you’ve calculated your protein needs, determine your total daily energy expenditure (TDEE). TDEE is the number of calories you burn in a day, considering everything from sleep and exercise to digestion.
Why does your TDEE matter? It helps you balance your protein intake with your calorie needs to ensure your muscles grow without your body packing up fats. With this figure, you’ll know how to balance your macros for optimal muscle building.
Save yourself the hassle with an online TDEE calculator. Enter your height, gender, weight, age, and activity level.
Adequate protein intake will boost your muscle growth a ton. But don’t consume too much in pursuit of more gains; that can be detrimental to your health. Choose high-quality dietary proteins and stick to a well-rounded exercise routine that aligns with your fitness goals.
Trainwell can help you create a personalized workout routine to complement your dietary habits. Our certified personal trainers provide one-to-one guidance to help you progress in your wellness journey.
Looking for professional muscle-building training? Get a free 14-day trial with trainwell today!
