How much protein do you need to build muscles? Here’s what you need in daily diet

Protein-rich foods such as eggs, lentils, salmon and soy play a key role in muscle repair and growth. (Image: Pexels)

• 1.2-1.6g/kg daily protein is ideal for muscle building with strength training
• High-protein foods: eggs, chicken, lentils, salmon, walnuts, whey protein
• Protein boosts metabolism, aids weight loss, and supports muscle growth and repair.

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Protein plays an important role in the body and is required in healthy amounts in our daily diet for proper functioning. Proteins are made up of amino acids, which are large, complex molecules that carry out most cellular functions and are necessary for building, functioning, and regulating the structure of the body’s tissues and organs.

While there are many health benefits of eating protein, one of its most crucial roles is muscle growth. It helps repair and maintain muscle tissue. While most active adults require 0.8 grams of protein per kilogram of body weight to avoid deficiency, according to the recommended dietary allowance, new research says this may not be enough for those who want to build muscle.

How much protein do you need?

Dietary protein requirements for building muscle vary depending on factors like age, gender, health, activity level, and more. However, many studies suggest that a higher intake of protein can increase muscle mass and endurance, especially when paired with strength training.

Also Read: World Protein Day: How much protein to have? What happens if you overdo it?

A 2020 meta-analysis suggested that protein consumption between 0.5 and 3.5 g per kg of body weight can help gain lean body mass. It was further observed that raising the intake by even about 0.1 grams per kilogram of body weight per day was found sufficient for preserving or maintaining muscle mass. This was not the same when the consumption was increased beyond 1.3 g per kg of body weight, which led to a decline in muscle mass. However, when high intake was accompanied by strength training, it was found to be more effective for building lean mass.

This was backed by other studies, including a 2022 meta-analysis where researchers found that protein consumption of about 1.5 per kg of body weight daily, along with strength training, had the best effects on muscle strength.

Another 2022 systematic review and meta-analysis found that a daily protein intake of 1.6 g per kg of body weight or higher was associated with small gains in lean body mass in young adults who engage in resistance training, whereas the improvements seen in older adults were minimal.

It may suffice to note that the exact requirement may differ based on individual needs, but the average amount of protein intake daily should ideally be between 1.2 and 1.6 g per kg of body weight.

Benefits of protein and some of its best sources

Consuming enough protein boosts metabolism, aids weight loss, strengthens the immune system, stabilises blood sugar, improves bone health, provides energy, and supports recovery.

Also Read: Diet tips: Are you getting enough protein from your daily meals? Follow this expert diet plan

While many foods contain protein, they may not have enough of it. Hence, it is important to look for sources that have high quantities to meet daily requirements. These include: eggs, soy, chicken breast, clams, oysters, lentils, salmon, flax seeds, walnuts, whey protein, roasted chickpeas, and edamame.

FAQs on protein required for muscle building

How much protein should I consume daily for muscle building?

The average daily protein intake for muscle building should ideally be between 1.2 and 1.6 g per kg of body weight. However, individual needs may vary based on factors such as age, gender, health, and activity level.

Can consuming more protein than the recommended amount help build more muscle?

Increasing protein intake beyond 1.3 g per kg of body weight may lead to a decline in muscle mass unless combined with strength training, which is more effective for building lean mass. Aim for around 1.5 g per kg of body weight daily for best results with strength training.

What are some high-protein foods I can include in my diet?

High-protein foods include eggs, soy, chicken breast, clams, oysters, lentils, salmon, flax seeds, walnuts, whey protein, roasted chickpeas, and edamame.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.