How Much Protein To Gain Muscle
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Protein is an important part of a healthy diet, and it becomes especially important when trying to gain muscle. Knowing how much protein you need to reach your goals is essential.
The general recommendation is to consume 0.8-1.2 grams of protein per kilogram of body weight per day. For example, if you weigh 71 kilograms (156 pounds), you should consume 57-76 grams of protein each day.
However, if you’re actively trying to build muscle, then you should shoot for the higher end of this range. Increasing this amount to 1.7-2.2g/kg (136-176g for a person who weighs 71kg/156lbs) should give you the best results for muscle building. Eating protein at this amount has been shown to maximize muscle growth and recovery.
Additionally, make sure you’re getting the proper type of protein. Eating lean sources such as lean meats, poultry, fish, legumes, nuts, and dairy products is best. These sources provide the highest quality of protein and also contain other important vitamins and minerals like iron, zinc, vitamin B, and healthy fats.
Overall, protein is a key macronutrient for building muscle. You need to eat enough protein to provide your body with the energy and building blocks it needs to promote muscle growth. Eating 0.8-2.2g/kg (0.36-1g/lb) of protein per day is generally recommended to maximize gains, and make sure to choose quality sources of protein like lean meats, fish, and dairy products.