How Much Protein Do You Really Need to Grow Muscle?

Protein is essential for muscle growth and repair. When you lift weights, your muscles break down. Your body then uses protein to rebuild the muscles stronger than before.

The amount of protein you need to grow muscle depends on a number of factors, including your age, weight, activity level, and goal.

For adults who are not active:

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. For example, a 150-pound adult (68 kilograms) would need to consume 54 grams of protein per day.

For adults who are active:

Active adults need more protein than the RDA. The amount of protein you need will depend on the intensity and frequency of your workouts.

If you lift weights 3-4 times per week, you should aim for 1.2-1.7 grams of protein per kilogram of body weight. For example, a 150-pound adult who lifts weights 3-4 times per week would need to consume 81-119 grams of protein per day.

If you are training for a marathon or other endurance event, you should aim for 1.2-1.4 grams of protein per kilogram of body weight. For example, a 150-pound adult who is training for a marathon would need to consume 72-90 grams of protein per day.

For adults who are trying to gain muscle:

If you are trying to gain muscle, you may need to consume even more protein than the recommendations above. Some experts recommend consuming 1.6-2.2 grams of protein per kilogram of body weight. For example, a 150-pound adult who is trying to gain muscle would need to consume 102-136 grams of protein per day.

It is important to note that these are just general guidelines. The amount of protein you need may vary depending on your individual needs. If you are not sure how much protein you need, talk to your doctor or a registered dietitian.

How to get enough protein:

There are many ways to get enough protein. Good sources of protein include:

• Meat, poultry, and fish
• Eggs
• Dairy products, such as milk, yogurt, and cheese
• Beans, lentils, and other legumes
• Nuts and seeds
• Whole grains
• Protein powder

If you are having trouble getting enough protein from your diet, you may want to consider taking a protein supplement. Protein supplements are available in powder, bar, and liquid form.

When choosing a protein supplement, it is important to choose one that is high in quality and low in sugar and calories. You should also make sure that the supplement fits into your overall diet and fitness goals.

Conclusion

Getting enough protein is essential for muscle growth and repair. If you are not sure how much protein you need, talk to your doctor or a registered dietitian.