Many experts agree that a large majority of Americans are stillnot eating enough complete proteinto build and maintain muscle.
“This is why we must consume adequate daily dietary protein to promote muscle growth,” Frutchey says.
“Without adequate protein intake,muscle protein synthesis cannot occur1effectively and muscle growth will be limited.”
Dietary protein isalso highly satiating2, which means it keeps you feeling fuller longer.
Summary
How much protein do you need a day to build muscle?
For a 130-pound individual, that would be approximately 47 grams of protein per day.
“Nobody I know is after minimum health.
This protein should have at least2.5 grams of leucineper serving.
Over the decades, our body’s ability to efficientlyconvert dietary protein into muscle6begins to decline.
This can lead to a decrease in muscle mass, strength, and functiona condition known assarcopenia7.
This makesstaying on top of protein consumption10even more important as we age.
Well, you could’t build it without exercise, either.The two go hand in hand.
“These repaired myofibrils increase in thickness and number to create growthknown asmuscle hypertrophy13.”
If you dont hit thisleucine threshold, your protein isn’t helping you put on muscle.
Animal protein sourcescontain more leucine than plant sources.
You’ll need higher quantities ofplant-based foodsto fulfill protein needs.
For example, one3.5-ounce serving of chicken breast contains152.3 grams of leucine.
You would need to eat5.3 ounces16(about 2.5 servings) of lentils to reach this same threshold.
But it’s not just your total daily intake that mattersfrequency and timing play an important role, too.
They can help identify any risks and cater daily protein recommendations for your individual needs.
Calories from protein are still calories, after all.
Frequently Asked Questions
Is 200 g of protein a day enough to build muscle?
There’s no one-size-fits-all recommendation for protein intake.
Protein recommendations will vary based largely on weight and activity level.
How much protein do women need to gain muscle?
Women willneed roughly the same amount of protein intake as mento build muscle.
To spur muscle growth, spread your daily protein intake evenly throughout the daystarting witha protein-rich breakfast.
