How Much Protein Do You Need to Build Muscle?

Protein is essential for muscle growth, recovery, and overall strength. But how much protein do you really need to build muscle? Should you eat more if you're training intensely? And what happens if you consume too much?

Let’s dive into the science and find out. 

How Protein Helps Build Muscle

When you lift weights or engage in resistance training, your muscles experience tiny tears. Protein helps repair and rebuild these fibers, making them stronger and larger over time. 

Without adequate protein, your body struggles to recover, and you may experience muscle loss instead of growth.

In a nutshell, protein: 

• Supports muscle repair & growth after intense workouts.
• Provides essential amino acids needed for protein synthesis.
• Prevents muscle breakdown when training regularly.

Pro Tip: Protein isn’t just for bodybuilders! Even if your goal is fat loss or overall fitness, consuming enough protein preserves lean muscle mass while keeping you full and energised.

Additional Insight: Amino acids, found in protein, are the building blocks of muscle tissue. Leucine, in particular, plays a major role in activating muscle protein synthesis (MPS).

How Much Protein Do You Need Per Day?

According to this article from the BBC, the general recommendation for sedentary lifestyles is at least 0.8 grams of protein per kilogram of body weight. 

If you have a more active lifestyle, you may need more than 1g of protein per kg of body weight per day to support your energy levels and muscle recovery.

For those involved in high-intensity resistance training, bodybuilding, powerlifting, or competitive sports, research suggests that consuming 1.6-2.2g (0.06-0.08oz) of protein per kg of body weight per day is ideal for maximising muscle protein synthesis and recovery.

It's important to note that individual protein requirements can also vary based on age, gender and training intensity. Consulting with a healthcare professional or nutritionist can help tailor protein recommendations to your specific needs and fitness goals.

Recommended Daily Protein Intake for Muscle Growth:

• General Fitness: 1.2–1.6g of protein per kg of body weight
• Muscle Gain & Strength Training: 1.6–2.2g per kg of body weight
• Bodybuilders or High-Intensity Athletes: 2.3–3.1g per kg of body weight

Pro Tip: Spread protein intake evenly across meals (every 3-4 hours) to maximise muscle protein synthesis (MPS) and support recovery.

Want to learn more about sports nutrition? Check out the Active IQ Level 3 Award in Nutrition for Exercise and Health to enhance your knowledge of protein, macros, and performance nutrition.

Protein Timing – When Should You Eat Protein for Muscle Growth?

While total daily protein intake is the most important factor, timing can also play a role in maximising muscle growth and recovery. Consuming protein at the right times can enhance muscle protein synthesis (MPS) and optimise results.

Best Times to Consume Protein for Muscle Building

Pre-Workout – Eating protein before training can help sustain energy levels and reduce muscle breakdown during intense workouts.

Post-Workout – The "anabolic window" after training is when muscle repair and growth are at their peak—a fast-digesting protein like whey can support recovery.

Before Bed – Casein protein, found in dairy products like Greek yogurt and cottage cheese, digests slowly overnight, providing a steady amino acid release for muscle repair.

Throughout the Day – Spreading protein intake evenly every 3-4 hours has been shown to maximise muscle protein synthesis and prevent muscle loss.

Pro Tip: If you struggle to meet your protein needs through food alone, protein shakes can be an easy and effective solution.

Best Sources of Protein for Muscle Growth

Not all protein sources are equal—some contain complete amino acid profiles, while others may be lower in certain nutrients.

Top Protein Sources for Muscle Building:

• Lean Meats – Chicken, turkey, lean beef (high in protein & iron)
  
• Eggs – Contain all essential amino acids & high in leucine
  
• Fish – Salmon, tuna, cod (rich in omega-3s for muscle recovery)
  
• Dairy – Greek yogurt, cottage cheese, milk (high in casein & whey protein)
  
• Plant-Based – Lentils, tofu, quinoa, chickpeas (great for vegetarians & vegans)
  
• Protein Powders – Whey, casein, or plant-based protein for convenience & recovery…not sure when to take your protein shake for the best results? Our blog Should You Have a Protein Shake Before or After a Workout tells you the optimal timing for muscle growth and recovery!

Pro Tip: Whey protein is quickly absorbed and ideal post-workout, while casein protein digests slowly, making it great before bed for overnight muscle repair.

Additional Insight: Animal-based proteins generally have a higher bioavailability, but plant-based diets can still support muscle growth when well-planned.

Does Eating More Protein Mean More Muscle?

Not necessarily! While adequate protein is essential for muscle growth, eating more than your body needs won’t automatically result in bigger muscles.

Why?

• Your body has a protein absorption limit—excess protein is either used as energy or stored as fat.
  
• Muscle growth also requires progressive resistance training & proper recovery.
  
• Balance is key—too much protein without enough carbs & fats can reduce energy levels and workout performance.

Pro Tip: Instead of focusing on just eating more protein, prioritise:

• Protein timing (eg, post-workout and evenly distributed throughout the day).
• High-quality sources like lean meats, fish, eggs, dairy, and plant-based proteins.
• A well-rounded diet with enough carbs and fats to support training and recovery.

 

Turn Your Passion into a Career: Help Others with Nutrition & Fitness

If you're passionate about fitness, nutrition, and helping others achieve their goals, have you ever considered becoming a personal trainer? Many people struggle with understanding how much protein they need, how to structure their diet, and what exercises are most effective for muscle growth and fat loss. As a certified personal trainer, you can educate, support, and guide clients to build healthier habits and reach their full potential!

How Personal Trainers Can Help Clients with Protein & Nutrition

• Educate clients on protein’s role in muscle growth and recovery
• Help them estimate their daily protein needs based on their activity level
• Guide them on meal timing and high-quality protein sources
• Debunk common myths about protein intake and muscle building
• Encourage balanced nutrition habits that complement their training plan

As a knowledgeable personal trainer, you can help demystify nutrition and ensure people are fueling their bodies correctly for muscle growth, weight loss, and overall health!

If you're ready to take the leap, the Active IQ Level 3 Certificate in Personal Training is the perfect starting point for your fitness career. 

FAQs: How Much Protein to Build Muscle

Q: Can I build muscle on a plant-based diet?

A: Yes! While plant-based proteins may require combining multiple sources (eg, beans & rice) to get all essential amino acids, they can still support muscle growth effectively.

Q: Can too much protein be bad for you?

A: Excess protein won’t harm healthy individuals, but consuming way beyond your needs can lead to digestive issues, dehydration, and extra calorie intake that may result in fat gain.

Q: Does eating more protein mean more muscle?

A: Not necessarily. Your body can only use a certain amount of protein for muscle growth each day. Excess protein may be used for energy or stored as fat if you consume more than your body needs. Proper training, rest, and a well-balanced diet are just as important as protein intake.

Q: What happens if I don’t eat enough protein?

A: Without enough protein, your body struggles to repair muscle tissue, recover from workouts, and build new muscle mass. Over time, inadequate protein intake can lead to muscle loss, fatigue, and slower recovery after exercise.

Q: When is the best time to consume protein for muscle growth?

A: Post-workout (within 30-60 minutes) is ideal, but consistent intake throughout the day (every 3-4 hours) is most effective for maximising gains.

Q: How do I calculate how much protein I need per day?

A: A general guideline for muscle growth is 1.6-2.2g of protein per kg of body weight. Simply multiply your body weight (in kg) by this range to get your daily target. For example, if you weigh 80kg, you should aim for 128-176g of protein per day.

Q: Are some protein sources better than others for muscle building?

A: Yes! Complete proteins (found in meat, fish, eggs, dairy, and soy) contain all nine essential amino acids, making them the best for muscle growth. Plant-based proteins can still be effective but may require combining sources (eg, rice & beans) to ensure a complete amino acid profile.

Q: Do I need protein supplements?

A: While whole foods should be your primary source, protein shakes are a convenient way to hit daily protein targets—especially post-workout or for busy schedules.

 

Want to learn more about muscle-building nutrition? Read How Many Calories Should I Eat a Day? for a full breakdown on calories & macros!