Taking in more protein than the Recommended Dietary Allowance (RDA) can help build muscle and preserve muscle mass during weight loss.1 The optimal protein intake for muscle gain is 1.6-2.2 grams of protein per kilogram of body weight a day, or 0.72-1 grams per pound. It's important to pair a protein-rich diet with resistance training.
Your body depends on a steady supply of protein to perform critical processes that support overall health. Proteins are the primary component of skeletal muscle and account for 50-75% of muscle mass.
Why Protein Matters for Muscle Growth
Protein provides your body with amino acids, or the "building blocks" of proteins. When you eat protein-rich foods, your body breaks them down into amino acids. Your body uses amino acids to build new proteins and other essential compounds like neurotransmitters (chemical messengers).4 Certain amino acids, like valine, leucine, and isoleucine, are especially important for muscle maintenance and growth.5
Your body needs a consistent intake of amino acids through protein-rich foods to build muscle. Muscle hypertrophy, or the enlargement of muscle mass, can only occur when there's a positive net protein balance. Muscle growth exceeds muscle breakdown.6 A high-protein diet, combined with resistance training, is key to preventing muscle loss and promoting muscle gain.
How Much Protein Do You Need for Muscle Gain?
You need to consume protein every day. The RDA for protein is 0.8 grams per kilogram of body weight a day, or 0.36 grams of protein per pound. The RDA is often thought of as the "ideal" protein intake recommendation, but it's actually the minimum amount necessary to prevent muscle loss and meet your body's needs.
The RDA is usually not enough to meet the needs of those who want to build muscle. Research has shown that physically active people should take in between 1.2-2.0 grams of protein per kilogram of body weight a day, or 0.54-0.9 grams per pound, to maintain healthy muscle mass.7 Experts recommend 1.6-2.2 grams of protein per kilogram of body weight a day to maximize muscle growth with resistance exercise.
Protein Intake by Physical Activity
Supplementing with protein after resistance training may be most effective for supporting muscle gains.8 Drinking a protein shake or having a protein-rich snack or meal that provides around 20 grams of protein after a workout may help you reach your body composition goals.
Protein Intake by Weight Goals
For people who want to maintain body weight and put on muscle, experts advise 1.6-2.2 grams of protein per kilogram of body weight a day, or 0.72-1 grams per pound. People who are actively trying to lose weight while maintaining or gaining muscle mass have even higher daily protein needs. Aim for 2.3-3.1 grams of protein per kilogram of body weight a day, or 1-1.4 grams per pound.
Good Sources of Protein
Eating more protein-rich foods and adding a source of protein to every meal and snack can help you boost your overall protein intake. Try spacing protein-rich meals at least three hours apart to stimulate muscle growth.
Specific protein-rich foods, as well as certain amino acids, can support muscle growth. Whether you follow an omnivorous or plant-based diet, there are plenty of protein-rich foods to enjoy.
Animal Sources
Animal proteins are categorized as "complete" proteins, meaning they deliver all nine of the essential amino acids your body needs to function. Some of the most protein-rich animal sources include:
Canned salmon: 19.6 grams (g) per 3-ounce (oz) serving9
Chicken breast: 31 g per small skinless chicken breast10
Cottage cheese: 23.5 g per cup11
Eggs: 6.28 g per large egg12
Greek yogurt: 19.9 g per 7-oz serving13
Shrimp: 20.4 g per 3-oz serving14
Whey protein isolate: 25 g per oz15
Plant-Based Sources
Most plant-based proteins are "incomplete" because they are missing or low in one or more essential amino acids. This is why plant-based proteins are known to have lower muscle-building potential than animal proteins. Plant-based foods also generally contain less total protein per serving compared to animal foods and have lower digestibility.1617
That said, it's entirely possible to build muscle on a plant-based diet as long as you eat a variety of plant-based proteins:18
Hemp seeds: 9.48 g per oz
Edamame: 18.5 g per cup
Lentils: 17.9 g per cup
Pea protein: 24 g per oz
Tempeh: 19.9 g per 100-g serving
Tofu: 8.67 g per 3-oz serving
Can You Have Too Much?
It was once thought that high-protein diets are harmful to the kidneys, heart, and bones. Research has found that balanced high-protein diets are generally safe for most people. Diets that provide more than four times the RDA for protein are safe for physically active people and can benefit body composition and bone and heart health.2526
Diets high in specific types of protein, like red and processed meats, may increase the risk of colon cancer and heart disease.27 High-protein diets are safe for most people with normal kidney function, but they could worsen kidney function in those with kidney disease.28
A Quick Review
Increasing your protein intake can help you reach your body composition goals if you want to build muscle. Taking in more protein than the current RDA is an effective way to promote muscle mass gain, especially when you pair it with resistance training.
Protein needs vary by body weight, age, and activity level. It's best to tailor your intake to your specific needs and goals. A healthcare provider, like a registered dietitian nutritionist, can help design a high-protein diet suited to your needs.
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