One of the most frequently asked questions in fitness is: “How much protein should I eat to build muscle?” The answer isn’t one-size-fits-all, but understanding the basics can help you hit your fitness goals faster.
The Protein Formula
For most people aiming to build muscle, the general guideline is to consume 1.6 to 2.2 grams of protein per kilogram of body weight per day. For example, if you weigh 70 kg (154 lbs), you’d aim for around 112-154 grams of protein daily. This range ensures your body has the amino acids necessary for muscle repair and growth after intense workouts.
Timing Matters
While daily intake is crucial, timing also plays a role. Many experts suggest spreading protein intake throughout the day, ideally after exercise, to maximize muscle protein synthesis. A post-workout meal rich in protein can help speed up recovery and promote muscle gains.
Bottom Line
While hitting your daily protein target is important, consistency and balanced nutrition are key to long-term muscle growth. Whether through whole foods or supplements, fueling your body with the right amount of protein is a crucial step in building lean muscle.
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