How Much Protein Do I Need To Build Muscle?

Protein shakes, boiled eggs, and chicken (with a side of broccoli). It’s the muscle-building stereotype of the gym girl or guy who lifts heavy in the gym and chases gains outside of it.

Maybe you are one; Maybe you know one; Or maybe you want to be one (or at least have their muscles 💪🏻). But what’s the deal with this obsession with high-protein food? And is it necessary?

Well, if building muscle is your goal, protein cannot be ignored. But knowing exactly how much protein you need to build muscle, when you should be eating it, and what the best high protein foods are, can do wonders for your progress. In this article, we’ll explore just that–arming you with all the info you need to build an effective muscle-building diet.

Why Do We Need Protein?

Muscle growth, or hypertrophy, follows a simple cycle – muscle fibers are broken down through exercise and resistance training (called ‘muscle protein break down’ (MPB)). After this, the body attempts to rebuild the muscle fibers, leading to bigger and stronger muscles (called ‘muscle protein synthesis’ (MPS)) [1].

Protein supplies the necessary amino acids, the fundamental building blocks for muscle tissue. Getting adequate protein allows your body to repair and rebuild damaged muscle fibers, counteracting MPB and leading to a much-desired increase in muscle size.

Inadequate protein intake may negatively impact recovery times and the overall quality of muscle tissue after it is broken down. Not only could this stunt muscle growth, but it could also lead to muscle tissue injuries.

How Much Protein Do I Need To Build Muscle?

There is still plenty of debate regarding the optimal amount of protein for muscle growth.

The recommended amount of protein intake varies greatly; however, a systematic review of over 49 studies concluded there was no additional benefit to consuming more than 1.6g of protein per kilogram of body weight (per day) [2].

The exact amount of protein needed to build muscle effectively is still very much up for debate and can naturally vary depending on the individual, their training style, and intensity, among other factors.

Another study found that 1.6g – 2.2g of protein per kilogram of body weight was effective in bodybuilders looking to increase size and strength, with protein intake spread across meals throughout the day at 0.40–0.55 g/kg/meal [3].

Can You Eat Too Much Protein?

It’s unlikely you would eat too much protein. Historically, there has been the idea that there’s a limit to how much protein can be absorbed in one meal. Research has long supported the theory that anything more than 25g of protein consumed in one meal would not count towards muscle growth [4]. New research, however, suggests that the body is capable of absorbing much more than 25g per meal [5].

Does this mean you should eat more than the recommended 1.6 to 2.2 grams per kg of body weight per day? In short, no. A 2016 study found that when protein replaced carbs, participants gained weight and had an increased risk of mortality. It does, however, mean that you can include greater servings of protein in a single meal [6].

When making dietary changes, it’s always recommended to consult a healthcare professional or certified nutritionist.

Is It Better To Eat Protein Before Or After A Workout?

If you’ve ever witnessed a gym bro knocking back a protein shake as soon as they step out of the gym, they are probably aware of their ‘anabolic window’. This refers to a period of time after training when your muscles are repairing and recovering–during which they need protein and carbs to help them grow bigger and stronger [7].

This window was considered very short (30 minutes to 2 hours). Still, recent research has found the anabolic window can, in fact, last as long as 24 hours post-exercise, concluding that priority should be given to consuming protein throughout the day (evenly, every 3 to 4 hours), rather than just pre or post-exercise [8]. A 2020 study supports this, finding that while protein intake is directly correlated to muscle growth, the timing when the high-protein food was eaten made little difference to muscle mass and strength [9].

Therefore, whether you drink your protein shake before or after your workout doesn’t matter; rather, it is the daily protein intake that is necessary for muscle growth and repair.

How Do Different Types of Protein Support Muscle Growth?

Proteins fall into two main categories: Complete proteins and incomplete proteins.

• Complete proteins contain all nine essential amino acids [10]. They are mostly animal-based proteins, such as dairy, eggs, fish, and poultry.
• Incomplete proteins contain some (but not all) essential amino acids. They are mainly plant-based proteins, such as nuts, seeds, whole grains, and vegetables.

There is a common misconception that vegetarians or vegans do not get all the amino acids they need (and that the proteins they consume are inferior). This is because most vegetarian and vegan protein sources are incomplete proteins, with quinoa being one of the only complete protein options. However, researchers have shown that a plant-based diet can still provide an adequate supply of essential amino acids as long as you eat a wide variety of high-protein foods for muscle building [11].

By creating ‘protein blends’ by eating two complimentary plant proteins, you can successfully replicate the amino acid levels in complete proteins [12]. An example is combining rice and beans: The amino acids missing from beans are found in rice and vice versa. These proteins don’t have to be eaten together but can be eaten at any point throughout the day to benefit from the pairing.

What Are The Best Protein Sources for Muscle Growth?

There are plenty of muscle building foods to choose from, but choosing the highest protein foods makes it easier to increase protein intake during a muscle building diet:

1. Lean Meat: Chicken breast, turkey, and lean cuts of red meat are high in protein and essential vitamins and minerals.

2. Fish: Rich in anti-inflammatory omega-3 fatty acids, fish like salmon, sardines, and tuna are excellent protein sources.

3. Eggs: A whole egg offers about 6 grams of protein and a broad range of vitamins, minerals, and healthy fats.

4. Dairy: Cottage cheese, Greek yogurt, and milk are excellent sources of calcium and protein.

5. Plant-Based Proteins: Green peas, beans, lentils, chickpeas, and tofu are protein-rich options for vegetarians and vegans.

6. Nuts & Seeds: Almonds, pistachios, chia seeds, and flax seeds are packed with protein and healthy fats.

7. Whole Grains: Quinoa and brown rice are high in fiber, vitamins, minerals, and protein.

Should Protein Intake Change As You Age?

As we age, our bodies undergo various changes, one of which is sarcopenia–the loss of muscle mass. This age-related change actually starts as early as 30, at which time we begin to lose as much as 3 to 5% per decade [13].

As we age, this rate of decline increases, and the body’s ability to break down and synthesize protein declines, in a phenomenon called ‘anabolic resistance’. This is when the rate of muscle protein breakdown becomes greater than muscle protein synthesis, causing muscle loss.

As a result, older adults (age 60 and up) require more protein per kg of body weight than younger adults [14]. There is some debate around the exact amount, but many studies agree the requirements are greater than recommended dietary allowance (RDA) of 0·8 g protein/kg/day and may be in fact be as much as 2.0 g/kg/day or higher [15, 16].

4 Tips To Increase Protein Intake For Muscle Growth

There’s no denying that increasing protein intake can be difficult at first, especially if you previously consumed less than optimal amounts of protein.

Here are four tips to help you hit those protein targets as part of a muscle building diet:

1. Spread Out Your Protein Intake
2. Eat High-Quality Protein Sources
3. Find a Protein Shake You Love
4. Add High-Protein Snacks To Your Diet

Spread Out Your Protein Intake

Distribute your protein consumption evenly across all meals during the day. Doing so will maximize protein synthesis and make hitting higher protein intake goals easier.

Typically, breakfast has lower protein, so a great tip is to eat higher-protein foods earlier in the day rather than waiting until a last-minute evening rush to hit your protein goals.

We love Surreal high-protein cereal, but eggs, protein oats, and shakes are all great high-protein foods for muscle-building to eat at breakfast time.

Eat High-Quality Protein Sources

Including high-quality protein sources that are dense in protein makes it much easier to hit your protein goals each day without eating excessive fat or calories.

Lean meats and dense protein sources such as fish, chicken, lean beef, and eggs are always good options over higher-calorie foods.

We’ve included a list of the best high protein foods for muscle building below to help you get creative with your meals!

Find a Protein Shake You Love

We’ve all tasted a protein shake that is unbearable to drink. But trust us when we say there are some great-tasting protein shakes on the market.

We all have our own taste and texture preferences. However, finding a protein shake you actually enjoy drinking will be a massive help in your goal of increasing your protein intake.

Protein shakes can significantly boost your protein intake, whether consumed after your workout or throughout the day, to boost protein in between meal times.

(Note: We advocate the use of protein shakes as part of a healthy and balanced diet, not as a meal replacement.)

Add High-Protein Snacks To Your Diet

Choose protein-rich snacks over sugary ones to maintain a consistent protein intake. Greek yogurt, cottage cheese, and protein bars are all excellent options to include between meal times to boost the amount of protein you consume daily.

The Takeaways:

Increasing your protein to build muscle isn’t easy and requires a well-planned, balanced diet containing a variety of protein sources.

Alongside the protein requirements, a well-designed workout program is key to progressing with your fitness goals.

Every individual is unique, so protein intake will vary and should be adjusted based on weight, activity level, and muscle-building goals.

Remember, building muscle isn’t just about high protein consumption—the quality of the protein and your overall diet matters, too, not just for muscle but also for your health. Prioritize whole foods, balance your macros properly, and you’ll pack on muscle in no time.

Now your nutrition’s on-point, it’s time to get your training on track, too. Download the Gymshark Training App to access bodybuilding sessions, strength training, or functional fitness workouts programmed by our in-house coaches.