How Much Protein Do You Really Need to Build Muscle?
How Much Protein Do You Really Need to Build Muscle?
The fitness world is full of conflicting advice on protein. Let's look at what the science actually says.
The Research-Backed Answer
Current evidence suggests 1.6–2.2g of protein per kg of body weight per day is optimal for muscle building.
For a 70kg person, that's 112–154g of protein daily.
When to Eat Protein
Timing matters:
Pre-workout: 20–40g protein 1–2 hours before
Post-workout: 20–40g protein within 2 hours after
Before bed: Casein protein (cottage cheese, milk) supports overnight muscle synthesis
Best Protein Sources
Animal Sources
Chicken breast: 31g per 100g
Eggs: 6g per egg
Greek yogurt: 10g per 100g
Fish: 20–25g per 100g
Plant Sources
Lentils: 9g per 100g cooked
Chickpeas: 8g per 100g cooked
Tofu: 8g per 100g
Quinoa: 4g per 100g cooked
Common Mistakes
Consuming all protein in one meal (distribute across meals)
Relying only on supplements instead of whole foods
Ignoring leucine-rich foods (found in dairy, eggs, meat)
Key Takeaway
More protein isn't always better. Focus on hitting your daily target consistently across 4–5 meals using whole food sources first.
Tags