The highest level of protein ingestion that may yield muscle building benefit is ~2.2 g protein/kg/d. Your Muscle Building Calorie Calculator. You never need more than 150 grams. Research suggests that 30 grams of protein per meal is a good goal to shoot for in order to maintain muscle protein synthesis, though 20 grams may be sufficient if … 1/4 whey protein isolate (20 grams of protein) Lunch. Protein utilisation is limited by the rate of absorption and the resultant change in protein synthesis. The study recommends consuming this protein over 4 meals throughout the day, however, this still leaves us short of our needed 1-1.5 g/per pound of body weight (0.18*4=0.72) for active individuals looking to gain muscle. In other words, they think that the muscle-building benefits of protein plateau at around 0.7 grams per pound of bodyweight per day. Rather than thinking in terms of ‘complete’ or ‘incomplete’, it then becomes more valuable to talk about dietary proteins in terms of having a limiting amino acid. And the science points to that upper limit being around 0.7 grams per pound, or 1.6 grams per kilogram, of bodyweight per day. So, with all that in mind, how much protein should you eat if you want to maximize muscle growth? You can ingest more protein than 2.2 g/kg/d, but it will not help build muscle That’s because almost every source of dietary protein contains all of the essential amino acids. According to U.S. and Canadian dietary reference, 0.8 g protein per kg is enough to meet the nutrient requirement of nearly all (~98%) healthy individuals ( 12 ). They just don’t seem to do quite as good a job as the foods containing higher quality protein. Egg Sandwich 25 grams of protein. Hard-boiled eggs are very easy to eat, so a 3 egg snack is an excellent way to get 18 grams of protein into your system. Theoretically, adults who are active in fitness training require 10 percent of protein from the number of calories that enter the body every day. Just like essential fatty acids, proteins are involved in many major functions in your body. Whey protein, irrespective of whether it was a concentrate or a hydrolysate, was no more effective than a placebo for increasing muscle mass in previously trained young men. So here’s what I suggest: Split the difference and start tracking your results for a month or two to see what works best for. Namely, that you should get about one gram of protein for every pound of body weight. It’s perfect if regular training programs seem to leave you with nagging aches and pains in your knees, shoulders, elbows or back. Protein is the be-all, end-all solution to your muscle-building needs. How Much Plant Protein Do You Need to Build Muscle? Researchers from Florida’s Nova Southeastern University compared two protein intakes over a 12-month period – 2.5 grams of protein per kilogram (around 1 gram per pound) versus 3.3 grams of protein per kilogram (1.5 grams per pound) of bodyweight per day. If you’re trying to build muscle, research shows that the optimal amount of protein is between 1.3g–1.8g per bodyweight kilogram a day (or 0.6g–0.8g per bodyweight pound) for both men and women . To return to an anabolic (muscle building) state, you need protein that will start repairing and rebuilding those muscle fibers. To build muscle, young, healthy people following a well-designed strength training program and getting adequate sleep need a minimum of 1.6 grams per kilogram (0.72 grams per pound) body weight per day to maximally stimulate muscle protein synthesis. Most people using higher protein based diets are usually trying to lose weight and maintain muscle (by limiting calories from excess fat and carbs). 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