How much protein do you actually need to build muscle?
To build muscle effectively, most individuals require 1.6 to 2.2 grams of protein per kilogram of body weight per day. Consistently reaching this intake range helps optimise muscle protein synthesis and supports recovery during strength training.
Understanding Protein Needs for Muscle Growth
The minimum effective dose of protein for muscle building is well-researched. While the general population can maintain health with lower intakes, building new muscle tissue places higher demands on the body. Scientific studies recommend that active adults interested in muscle gain consume between 1.6 to 2.2g protein per kg body weight daily. For a person weighing 70kg, this equates to 112–154g of protein per day.
Consuming protein beyond this range typically yields minimal additional benefit for muscle development, though individual requirements may vary based on training intensity, age, and overall diet.
Sources of High-Quality Protein
To achieve daily protein targets, focus on high-quality sources such as lean meats, dairy, eggs, fish, legumes, and soy products. For those with busy schedules or dietary restrictions, protein supplements like whey protein powder can help bridge nutritional gaps. A typical serving of protein powder provides approximately 20–25g protein, fitting well within muscle-building requirements.
Inclusion of a product like Impact Whey Protein offers a quick and measurable way to meet daily protein goals, especially when whole food options are not convenient or sufficient.
Timing and Distribution Throughout the Day
Even protein intake throughout the day supports muscle protein synthesis more effectively than consuming a single large amount. Aim for 3–5 meals or snacks containing 20–40g of protein each. This approach maximises the body's ability to use protein for repair and growth.
Monitoring protein intake and distributing it consistently alongside resistance training forms the core of successful muscle-building nutrition. Tracking intake using apps or food labels can be helpful for precision. Adjustments should be considered based on progress and individual response.
