From the Guidelines
For an average 5'10" adult weighing 63 kg who wants to increase muscle mass, the ideal protein intake would be approximately 75-80 grams per day, based on the most recent and highest quality study available 1. This recommendation is supported by cross-sectional studies that suggest protein intake around 1.1 g/kg/d is optimal for muscle mass maintenance, and no further beneficial effects are observed beyond this amount. To achieve this intake, you should distribute your protein consumption across multiple meals throughout the day, aiming for 25-40 grams per meal. Good protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, and protein supplements like whey protein. Timing your protein intake around your workouts can be beneficial, with a protein-rich meal or shake within 1-2 hours after training to support muscle repair and growth. This higher protein intake works by providing your body with sufficient amino acids, the building blocks needed for muscle protein synthesis. Some studies suggest that protein intake should be 1.2-1.5 g/kg/day 1, however, the most recent study 1 suggests that this may be excessive and that 1.1 g/kg/d is sufficient. Remember that adequate overall calorie intake, consistent resistance training, sufficient rest, and proper hydration are also essential components of a successful muscle-building program. Key points to consider:
- Protein intake of 1.1 g/kg/d is optimal for muscle mass maintenance
- No further beneficial effects are observed beyond this amount
- Distribute protein consumption across multiple meals throughout the day
- Good protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, and protein supplements like whey protein
- Timing protein intake around workouts can be beneficial
- Adequate overall calorie intake, consistent resistance training, sufficient rest, and proper hydration are also essential components of a successful muscle-building program.
From the Research
Ideal Protein Intake for Muscle Mass Increase
To increase muscle mass, an average 5'10" adult with 63 kg bodyweight requires a specific amount of protein intake per day. The recommended protein intake varies based on physical activity level.
- For individuals with minimal physical activity, the recommended dietary allowance is 0.8 g protein per kg body weight per day 2.
- For those with moderate physical activity, 1.3 g protein per kg body weight per day is recommended 2.
- For intense physical activity, 1.6 g protein per kg body weight per day is suggested 2.
- However, other studies recommend higher protein intake for athletes and individuals seeking to increase muscle mass, such as 1.8 g/kg of body mass per day 3 or 1.2 to 1.6 g/(kg·day) of high-quality protein 4.
- Additionally, bodybuilders may require a relatively high protein intake, approximately 30% of energy intake, to reduce lean mass loss and aid in reducing body fat during energy restriction 5.
Protein Intake Considerations
It is essential to consider the quality and quantity of protein intake, as well as the timing of ingestion.
- High-quality proteins from animal products, such as lean meat and milk, are recommended for optimal growth, development, and health 2.
- Protein intake should be adequate to provide amino acids for protein synthesis, and excessive protein intake (>2 g per kg body weight per day) may result in digestive, renal, and vascular abnormalities 2.
- The optimal rate of carbohydrate ingested immediately after a training session should be 1.2 g/kg/hour at 30-minute intervals for 4 hours, and the carbohydrate should be of high glycaemic index 5.