There is a lot of conflicting information about protein from many different sources. However, I believe that when it comes to protein, it is important to consider what scientific studies actually show. This is a no-nonsense guide on how to use protein to build muscle, based on scientific research rather than personal opinion. The goal is to remove confusion about protein and provide a simple guide to benefiting from it.
How Much Protein Do We Need Per Day?
When it comes to general health, the World Health Organization recommends just 0.8 g/kg of body weight or 0.36 g/lb.
However, to maximize muscle growth, the body requires far more than the general health recommendations. This is where all the confusing advice comes into play. To keep it simple—because it really is—how much protein you need depends on your goal. Whether you are bulking, cutting, or maintaining your calorie intake while building muscle and losing fat, here are the guidelines that apply to you:
1. Intake When Bulking
If you are bulking, your body has plenty of carbs and fats to burn, meaning it will not break down muscle for energy. Because you are in a caloric surplus, you generally need less protein compared to cutting. To maximize muscle growth when bulking, it is recommended to consume 1.6 to 2.2 g/kg (0.7-1 g/lb) per day.
2. Intake When Cutting
On the opposite side, when cutting—where the goal is to maintain or even build some muscle while losing fat—your body has fewer carbs and fats to burn. This means it will start breaking down muscle faster. Therefore, the body needs more protein when cutting to preserve muscle while in a caloric deficit. When cutting, it is recommended to consume 1.8 to 2.7 g/kg (0.8-1.2 g/lb) per day.
3. Intake When Maintaining
If you want to build muscle and lose fat slowly at the same time—without constantly switching between cutting and bulking—then it is recommended to consume 1.6 to 2.2 g/kg (0.7-1 g/lb) per day.
If you are already lean with a low body fat percentage, aim for the higher end of the range. If you have a higher body fat percentage, aim for the lower end of the range.
Where Should I Get My Protein From? Does Quality Matter?
Research states that protein quality is best determined by three factors:
- The amount of protein in the food.
- The amino acid profile of the protein.
- Digestibility.
The focus here will be on amino acids and digestibility. The most important amino acid for muscle growth is leucine. To maximize muscle growth, it is recommended to consume 3-4 grams of leucine per day to optimize protein synthesis.
While leucine is important, if you meet your overall daily protein target, you will almost always get enough leucine. So, there’s no need to stress about it too much. Here are some great protein sources rich in leucine:
- Whey protein powder
- Chicken
- Eggs
- Beef
- Fish
- Pork
- Soy products (Tofu, Edamame, Soybeans)
- Lentils and peas
- Pumpkin seeds
The other important factor is digestibility. A general rule is that animal proteins are easier to digest than plant proteins. However, this doesn’t mean you should only eat animal proteins—you would miss out on many other vital nutrients. Plant-based protein options can be made more digestible through proper preparation.
To keep it simple:
If you meet your daily protein goal, you are almost certain to get the recommended amount of leucine and other essential amino acids for muscle growth. You also don’t need to worry too much about digestibility—if you have a varied diet that includes meat, dairy, and greens, your body will be perfectly fine as long as you hit your daily goal.
Does It Matter When I Intake Protein?
There are many opinions on protein timing. Some claim that eating more protein in the morning boosts muscle growth, while others argue that taking protein before bed helps. Then, there’s the debate over pre- or post-workout protein.
While timing may have a small impact, studies show that the exact timing of protein intake is not as crucial as once thought. The most important factor is ensuring adequate daily protein intake—timing is secondary.
Best practice:
Distribute protein intake throughout the day. This is both the most convenient approach and supports continuous muscle synthesis.
Conclusion
Ensuring daily protein intake, eating high-quality sources of protein, and spreading intake throughout the day are the three key takeaways from this post. Protein is essential for muscle growth, so remember these points to hit your daily goals and maximize muscle gains.
That said, protein alone isn’t enough—you also need to train hard in the gym. Follow this guide, and you’ll be ten steps ahead.
Happy eating, everyone!
