How Much Protein Should I Eat To Build Muscle
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Based on the averages from evidenced backed recommendations a good rule of thumb for maintaining existing muscle is to eat roughly 08 to 1 grams of proteinpound of body weight.
How much protein should i eat to build muscle. Most studies suggest that 071 gram per pound 1622 grams per kg of lean mass are sufficient. Proteins are the building blocks of muscle so youll need plenty if youre looking to build a muscular physique. Well dig into how much is too much later on in the article.
Now all we need to do is take this number and multiply by 19 to get our daily calorie surplus needed to build muscle. Your daily consumption of protein should range between 1 and 15 grams per 1 pound of body weight. 07g-1g of protein per pound of bodyweight.
Its important to note that simply piling on the protein wont help you build muscle more quickly. If you want to maximize your protein synthesis and muscle gain new research has uncovered a major breakthrough and indicates that if you have a generous serving of protein minimum of 40 grams before you go to bed that you will see significant increases in strength and muscular hypertrophy. The Protein Summit reports in AJCN argue that 16 is anything but excessive.
This means if you weigh 130lbs optimal protein intake would translate to eating a minimum of 47g of protein or about 2 small chicken breasts a day as part of a muscle building diet. Have a post-workout protein shake containing 20-40 grams of protein. This calculator provides an accurate estimate for how many calories to eat for muscle gain as well as guides for how much protein carbohydrates and fat to eat.
This RDA requirement is the bare minimum of protein consumption and. To build muscle you need to balance your macros carefully. You can eat more if.
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 the protein is very high quality. The result is 2888 calories per day which should cover BMR general daily activity training and a surplus to facilitate new muscle growth. When it comes to building muscle your gym routine is only part of the puzzle your diet particularly your protein intake is the other key factor.
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