How Much Protein Do I Really Need?

Some new information

In a recent study, researchers conducted a systematic review of the best available research (randomised controlled trials) on protein dosages to maximise muscle growth.

What they found was that protein consumption beyond 1.62g/kg/day resulted in no further resistance training-induced gains in lean muscle mass (Note – this figure is inclusive of total body weight, not just Lean Body Mass (LBM) or Fat-Free Mass (FFM)).

What does this mean?

Put in simple terms and using the example of an average male trainee weighing 75kg, you will maximise your muscle gains with only 126 grams of protein per day (75kg multiplied by 1.62).

Similarly, using the example of a female weighing 60kg that works out at 97 grams of protein per day to maximise gains.

Compare these numbers to the previous recommendation of 2.2g/kg/day: 165 grams of protein for a 75kg male and 132g/kg/day for a 60kg female.

The take-home message

Getting in enough protein is paramount for your gains, but there’s only so much protein you can use for muscle growth.

Eating more than you need is not the most efficient or economical way to build muscle.

That being said, this is not the final word on this hotly debated topic. Indeed, for those dieting or in hypo-caloric eating states, research indicates you actually benefit from consuming more protein than this.