There is a lot of misinformation out there. Let’s cut through the confusion with science-backed answers. I did the research, so you don’t have to!

If you’ve ever tried to build muscle, you’ve likely heard or read about how much protein you need to consume. At the end of the day, when it comes to muscle, protein is king, right? But how much do you actually need? With advice ranging from “eat your body weight in grams” to “just drink a shake after workouts,” what is the right answer?

First, let’s start with the basics and understand why protein is so important. Protein provides the building blocks, referred to as amino acids, that your body needs to repair and grow muscle tissue after resistance training. Without enough of it, even the most intense workouts won’t yield the muscle gains you’re looking for. However, more isn’t always better. Your body can only use so much at once, and extra protein doesn’t magically turn into extra muscle.

Well, how much protein is actually needed? Research consistently shows that the sweet spot for building muscle lies somewhere between 1.6 to 2.2 grams of protein per kilogram of body weight per day. In simpler terms, that equates to about 0.7 to 1.0 grams per pound for most people. For example, if you weight 180 pounds, which is about 82 kg, you’d aim for approximately 130-180 grams of protein each day. However, it’s important to acknowledge that your recommended protein intake is largely dependent on your specific health situation and your fitness goals. There is not a one size fit all approach. Eating more than 2.2 g/kg won’t necessarily harm you (although research does show you might be a higher risk of kidney stones), but it won’t necessarily give you additional muscle-building benefits either. Extra protein typically just gets used for energy or stored as fat. So yes, you can technically overdo it, especially if it displaces other important nutrients such as carbs and healthy fats, which your body also needs to support performance and recovery. If you have any significant questions or concerns, you should consult a medical professional or a nutritionist.

When should you eat protein? Great question. Timing matters, but not that much. You’ve probably heard of the “anabolic window” or something similar…you know, that magical 30-minute post-workout period when you need to chug a protein shake or lose all your gains? In reality, that’s a bit overhyped. Yes, getting protein within a couple of hours after training helps, but what matters more is your total daily intake. That said, most experts recommend you aim to spread your protein across 3–5 meals a day, each with 20–40g of protein. This helps maintain muscle protein synthesis throughout the day, but please note that this will vary depending on your unique situation and individual goals.  

The best sources of protein typically come from whole foods – meat, poultry, fish, eggs and other dairy products, as well as plant-based sources. Think chicken, beef, turkey, salmon, tuna, Greek yogurt, cottage cheese, lentils, tofu, and quinoa, to name a few. Protein supplements, such as whey protein shakes and other similar products are fine too, and they can help you meet your protein goals, but they should not be your primary source of protein. Keep in mind too that many of those products include artificial sweeteners, which is why they taste so good but can claim they include zero grams of sugar. So, consume in moderation.

Protein is crucial, but it’s not magic on its own. You need to pair it with progressive resistance training, enough calories, rest, and consistency. Dial in your protein intake and stick to a solid training plan, and you’ll be well on your way to building muscle the smart, sustainable way.

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References

Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., … & Coffey, V. G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology, 591(9), 2319–2331. https://doi.org/10.1113/jphysiol.2012.244897

Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20. https://doi.org/10.1186/1550-2783-11-20

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(1), 71–77. https://doi.org/10.1007/s40279-014-0152-3

Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647–654. https://doi.org/10.1139/h11-078

Schoenfeld, B. J., & Aragon, A. A. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5