If you're hitting the gym hard but not seeing the gains you want, chances are your protein intake might be the missing piece. The science-backed answer? For most people looking to build muscle, 0.7 to 1 gram of protein per pound of body weight (or 1.6 to 2.2 grams per kilogram) is the sweet spot. But before you start chugging protein shakes like they’re going out of style, let’s break down why this range works and how to make it work for you.
Why Protein Matters for Muscle Growth
Muscles aren’t built by lifting weights alone—they’re built in the kitchen too. When you work out, you create tiny tears in your muscle fibers. Protein steps in as the repair crew, supplying amino acids that patch things up and make your muscles bigger and stronger. Without enough protein, your body can’t effectively recover or grow, no matter how many reps you grind out.
The Goldilocks Zone: Not Too Little, Not Too Much
You might’ve heard bro-science claims like “more protein = more gains,” but research shows there’s a limit to how much your body can actually use. Studies suggest that once you hit around 0.82 grams per pound (1.8 g/kg), extra protein doesn’t translate to extra muscle. Your body just burns it for energy or, in some cases, stores it as fat.
That said, bumping up to 1 gram per pound (2.2 g/kg) can be useful if you’re:
Timing: Does It Even Matter?
The whole “anabolic window” thing has been blown out of proportion. Yes, eating protein post-workout helps recovery, but obsessing over chugging a shake within 30 minutes isn’t necessary. What’s more important? Total daily intake. Spread your protein across 3-4 meals (about 20-40 grams per meal) to keep amino acids flowing to your muscles all day.
Best Protein Sources for Gains
Not all protein is created equal. Animal-based proteins (like chicken, eggs, and Greek yogurt) are complete proteins, meaning they have all nine essential amino acids your body can’t make on its own. Plant-based lifters, don’t sweat it—just mix sources (beans + rice, tofu + quinoa) to get the full amino acid profile.
Top picks:
The Bottom Line
If you’re serious about building muscle, aim for 0.7-1g of protein per pound of body weight, prioritize whole foods, and don’t stress over perfect timing. And remember—protein is just one piece of the puzzle. Sleep, hydration, and progressive overload in the gym matter just as much. Now go crush those gains.
