How Much Protein Do You Need To Build Muscle?

This is a summary of an article from Medical News Today.

The Yolk

• Proteins are made up of amino acids that help build muscle
• Strength training without adequate protein intake may not guarantee muscle growth
• Consuming less than recommended protein intake may break down muscles despite strength exercise
• Most research supports this amount of protein
  • Minimum – 0.8 grams per kg body weight
  • Maximum – 2 grams per kg body weight
  • This is about 10-35% of calories
• Food sources
  • Animal protein – meats, eggs, fish, dairy, whey protein powders
  • Non-animal protein – beans, seeds, nuts, soy, peas, plant protein powders

Perspective

• Calculating protein needs from kilograms is likely confusing for people
  • Use this handy calculator
• Protein is important even if you don’t strength train
  • By the way, strength training is some sort of resistance exercise with weights or bodyweight
• Include protein in every snack and meal
• If you use protein powder to supplement, make sure it is free of other additives or supplements

Resources & Research

• Muscle growth increased with protein intake up to 1.5 g per kg of body weight
• Increasing daily protein associated with lower body muscle gains
• More lean body mass associated with higher protein intake

Product Recommendations

• Hemp seed is easy to sprinkle on food
• The best peanut butter
• Chickpea pasta also has plenty of protein