How much protein per day to build muscle? Expert Advice

Proteins are one of the most important components of the body. They are composed of different essential amino acids. Above all, they are necessary for increasing muscular growth. Proteins must be consumed by the body in the form of food. Plant and animal proteins are both essential for the body. When the body consumes too much protein, it excretes it through the urine. In this article, you will know how much protein per day to build muscle.


Without protein, there is no muscle development?

Does protein have a role in the growth of muscle? That’s true, yet there are complexities to it. It’s no secret that proteins play a crucial role in building muscle mass. Strength training is, of course, essential for building muscle growth.

However, consuming adequate protein might help you work out more effectively and efficiently. Protein intake must rise as exercise intensity increases, and diets must be adapted to meet this need as well. As protein makes up the majority of muscle mass and growth, eating a high-protein diet is essential to achieving muscle mass growth.

Our recommendations for achieving excellent success when it comes to growing muscle mass need to include nutrition and workout guidance.

So, how much protein per day to build muscle?


According to the Dietary Reference, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. However, this is an indicative value for people who do not practice sports. (The average inactive male needs to eat 56 grams of protein per day, while the average sedentary woman should eat 46 grams of protein per day on average). Those who train regularly should adjust their protein intake accordingly.

Those who want to increase muscle mass should eat a lot of protein-rich foods, in particular. In order to gain muscle mass, we recommend a daily diet of 1.3 to 1.5 grams of protein per kilogram for both men and women, regardless of gender. But when is the best time to get as much protein as quickly as possible?

In principle, constant consumption of protein during the muscle-building period is good. You can divine your diet, for example, into 5-6 meals a day. In this way, the muscles receive a sufficient supply of protein 24 hours a day.

Is it true that you train a lot and can’t get all of the protein you need from your food intake? Also, if you have a serious need for protein, we propose our excellent protein products. There’s something for everyone, from protein flakes, muesli, and protein bars to the typical protein drinks, here. Take a look for yourself.

Increase muscle mass with protein: post-workout shake

When it comes to growing muscle growth, post-workout shakes in particular can be beneficial. After exercising, it’s best to consume protein during the anabolic window, which lasts for 2 hours. However, there is no accurate information: Researchers are unsure of how long the anabolic window will remain “open.” It is obvious that protein intake immediately following a workout and for at least 60 minutes afterward, has a particularly beneficial effect on growing muscle growth.

As a result, the body expends a great deal of energy. If you work out hard enough, your muscles will produce extra energy. A high level of anaerobic activity leads to the breakdown of the muscle’s structural components. Protein shakes can aid the body in the production of new compounds.

Should you take excess protein?


Protein overconsumption affects the kidneys and results in a state of acidosis. When it comes to a protein-rich diet, these two expressions are frequently known. The kidney damage induced by the protein is not commonly acknowledged upon in scientific research.

It’s a fact, though, that the body eliminates an extra protein. It’s very uncommon for athletes to consume a lot of protein, especially if their goal is to gain muscle mass. However, healthy and active life requires a balanced diet of complex carbohydrates, healthy fats, and high-quality protein.


  • A protein-rich diet helps you increase muscle mass.
  • Proteins have to be provided to the body through food.
  • What works best is a balanced combination of animal and plant proteins.
  • To increase muscle mass, we recommend 1.3-1.5g of protein per kilogram of body weight.
  • Taking a post-workout shake-up to an hour after training is helpful in increasing muscle mass.

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