From the Guidelines
To build muscle, you should consume approximately 1.2-1.5 grams of protein per kilogram of body weight daily, as recommended by the American Association for the Study of Liver Diseases and the European Association for the Study of the Liver 1. This translates to about 0.5 to 0.7 grams per pound of body weight. For a 175-pound person, this means consuming between 88 and 122 grams of protein each day. Some studies suggest that higher protein intake may be beneficial for muscle growth, but the evidence is not conclusive, and the risks of excessive protein intake, such as kidney strain, must be considered 1. Recent research suggests that protein intake around 0.8-1.1 g/kg/d may be sufficient for maintaining muscle mass in healthy adults, and that higher intakes may not provide additional benefits 1. It's essential to spread your protein intake across multiple meals throughout the day, aiming for 20-40 grams per meal, with one serving shortly after workouts to maximize muscle protein synthesis. Good protein sources include lean meats, poultry, fish, eggs, dairy, legumes, and protein supplements like whey protein powder. Combining this protein intake with a slight caloric surplus (200-500 extra calories daily) and a consistent resistance training program that challenges your muscles, as well as adequate hydration and sufficient carbohydrates for energy, is crucial for optimal results. Key points to consider:
- Protein intake: 1.2-1.5 g/kg/d
- Meal frequency: 3-5 meals per day
- Protein sources: lean meats, poultry, fish, eggs, dairy, legumes, and protein supplements
- Caloric surplus: 200-500 extra calories daily
- Resistance training: consistent and challenging program
- Hydration and carbohydrates: adequate for energy and muscle function.
From the Research
Protein Intake for Muscle Building
To build muscle, it is essential to consume an adequate amount of protein. The recommended daily protein intake varies based on physical activity level.
- For individuals with minimal physical activity, a daily protein intake of 1.0 g per kg body weight is recommended 2.
- For those with moderate physical activity, 1.3 g per kg body weight per day is suggested 2.
- For individuals with intense physical activity, a daily protein intake of 1.6 g per kg body weight is recommended 2, 3.
Optimal Protein Distribution
Research suggests that consuming protein at a target intake of 0.4 g/kg/meal across a minimum of four meals can help maximize anabolism and reach a minimum of 1.6 g/kg/day 4.
- Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal 4.
Protein Source and Kidney Health
The source of protein may affect kidney health, particularly in the context of obesity.
- A mixed source of animal and plant proteins may be advantageous as it enables weight loss while having fewer risks to renal health compared to single-source proteins 5.
- Excessive consumption of whey protein over a long period may have adverse effects on kidney and liver function, especially when associated with a sedentary lifestyle 6.