How much protein you need to build muscle
Protein is the building material of muscle. How much you really need and where to get it.
Fitness Coach editors 1 min read
Protein supplies the amino acids that muscles need to recover and grow. People who train with weights need more than average.
How much
- 1.6–2.2 g per kg of body weight a day — the range that works for most people.
- Split it into 3–4 meals of 25–40 g.
- In a calorie deficit, stay at the upper end to keep your muscle.
Sources
- Animal: chicken, beef, fish, eggs, cottage cheese, Greek yoghurt.
- Plant: lentils, chickpeas, tofu, tempeh, pea protein.
In short
Work out your target once and keep to it. Consistency matters more than the perfect choice of food.