How Much Protein Do You Actually Need to Build Muscle?

The Evidence-Based Number

The most comprehensive meta-analysis on protein and muscle gain found that muscle protein synthesis plateaus at approximately 1.62g per kg of bodyweight per day for most people.

Some individuals benefit from up to 2.2g/kg, particularly those who are leaner, more advanced, or in a calorie deficit. If in doubt, target 2g/kg. You will not go wrong.

Distributing Protein Through the Day

Your body can only use roughly 30-40g of protein for muscle protein synthesis per meal. Eating 200g in one sitting does not outperform eating it across 5 meals.

Aim for protein at every meal:

• Breakfast: eggs, Greek yogurt, cottage cheese
• Lunch: chicken, tuna, legumes
• Dinner: fish, beef, tofu, tempeh
• Snacks: protein shake if gaps exist

Timing: Does It Matter?

The anabolic window - the idea that you must eat protein within 30 minutes of training - is largely a myth. What matters is total daily intake, not timing. That said, protein within 1-2 hours post-training does not hurt and may marginally help recovery.

Best Sources

Complete proteins (containing all essential amino acids) are most effective:

1. Eggs (bioavailability: highest of all foods)
2. Greek yogurt (20g per 200g serving)
3. Chicken breast (31g per 100g)
4. Salmon (25g per 100g, plus omega-3s)
5. Whey protein (fast-digesting,...