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How much protein do you need to build muscle?

While strength training is important for building muscle, so is consuming the right amount of protein. There has been continuous research and controversy about how much protein is needed to optimize muscle growth. In this Honest Nutrition feature, we discuss current research evaluating the role of protein in muscle growth and how much a person should consume each day.

Protein is found in every cell and tissue in the body. While it has many vital roles in the body, protein is crucial for muscle growth because it helps repair and maintain muscle tissue.

The current recommended dietary allowanceTrusted Source (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this.

Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise.


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