Daily Protein Intake: How Much Protein To Build Muscle?

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Video Summary:

Daily Protein Intake: How Much Protein To Build Muscle?

Protein is without a doubt the most important nutrient for those looking to gain muscle size and strength, but how many grams of protein per day is optimal in order to maximize your gains?

Most people go way overboard here and make the mistake of thinking that "if some is good, more must be better". Your body can only synthesize a limited amount of muscle on any given day, and there's only so much protein that you require in order to max out this process.

So, what is the ideal protein intake for muscle growth and strength building purposes? My suggestion is to stick to the basic figure of 1g of protein per pound of body weight each day. So if you weighed 160 pounds, you would aim for 160 grams of protein.

The research has shown that daily protein for bodybuilding purposes can go a bit lower than this (around 0.82 grams per pound), but consuming a bit more is not going to be harmful in any way and will ensure that you're on the safe side and definitely receiving enough each day.

Optimal protein intake does vary depending on lean body mass (leaner individuals can consume a bit more while those with more body fat can consume less), but again, in order to keep things simple, the 1g guideline is a good structure to follow.

So, how much protein per day to build muscle do I recommend? Just go with 1 gram of protein per pound of body weight daily, and base your protein intake around high quality sources such as a poultry, seafood, lean red meat, whey, lean pork and low fat dairy.

[Sean_Nalewanyj]

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[Sean_Nalewanyj]

I'm actually going slightly higher here to be on the safe side. Most data shows 0.8-1g to be the right zone for athletes/bodybuilders. 2g is definitely overkill.

[Sean_Nalewanyj]

The 2 issues with hemp are 1) Low leucine content... leucine is the primary amino acid involved in stimulating protein synthesis - whey is packed with leucine. 2) From the research I've been able to gather hemp has a reasonably lower BV rating than whey... Whey has the highest BV of any protein source. That said, hemp is a complete protein and has other nutritional benefits so I don't see any issue with including it in your diet. But In terms of body composition whey is going to be superior.

[Sean_Nalewanyj]

How many grams of protein should you consume daily to optimize muscle growth/fat loss?

"How Many Grams Of Protein Per Day"?

[Sean_Nalewanyj]

When it comes to protein I prefer to go slightly higher just to be on the safe side. It's not a huge difference, it's not going to hurt you, and any excess will be converted into carbohydrate anyway.

[eman]

There are multiple studies showing anywhere from 0.7-0.8g per lb bodyweight to be optimal, and this study was done using elite natural bodybuilders.

[Sean_Nalewanyj]

No. I have a video on this. Search "maximum protein absorption limit".

[Sean_Nalewanyj]

It includes all proteins throughout the day.

[Sean_Nalewanyj]

No. All proteins are broken down into individual amino acids and as long as you're getting the bulk from a few high BV proteins you're fine. Don't listen to idiotic advice that you must "rotate your protein sources" or consume 10 different kinds etc.

[andrewdimas_]

The RDA is 0.8 grams of protein per kilogram of body weight... not pounds. So when you plug in the numbers you're recommending almost double the amount of protein one needs Sean

[Sean_Nalewanyj]

Just eat at calorie maintenance level with the same macros I always recommend. (1g protein per 1lb of body weight, 30% of cals from fat, rest from carbs)

[Sean_Nalewanyj]

That's fine - excess beyond what the body needs is actually converted to carbohydrates.

[Sean_Nalewanyj]

180 a day is really not hard to reach if you plan out your diet properly. That's my current intake as well.

[amramm]

I disagree. .1 gm of protein per pound is a waste....optimum requirement even for a body builder is not more than 1 gm per 2 pounds of body weight..whoever feels otherwise is either promoting some supplement company or has too much money to waste on buying all those not required protein supplements

[Jaybird]

Hi, Sean ! Here's a three-part question about muscle-building, in relation to protein, that I didn't know where to ask ('Sorry!) .

1.How do I determine how much protein I need a day to build muscle? 

2. How much do I need to just maintain muscle gained (bare minimum)?

3. How much protein  would I need to reduce my intake of before muscle-loss began ( Most important one, for me ! In case, I wanted to because I felt/looked bulky) ?

[jordanaug]

Ive actually had better workouts & strength gains with only .75g per lb. down from 1+g. Maybe its just me but I seem to be stronger and haven't noticed longer recoveries. Im running & doing super set calisthenics so if pure bulk & a certain body image are your thing or maybe just weight lifting in general then maybe 1 or even 2g per lb is optimal, just not for me. Im saving a lot of money in whey too.

[TheAbStand]

This is the age old question for those who want to build muscle - thanks for sharing your insight!

[Mrshorts..]

im 14 i want to build strenght and muscle am planning to look bigger and muscular and am 49kg i wanna workout 2 times a day what should i do

[filmngfilmng]

I recommend trying the Agoge diet if you want to build muscle as fast as possible. It worked awesome for me.

[greatamericansongboo]

So if I weigh 138 lb. I will need 138 g of protein per day