Discover the optimal protein intake for maximum muscle growth. Learn about timing, sources, and how to calculate your daily protein needs based on your goals.
The Protein Question
One of the most common questions in bodybuilding is: "How much protein do I really need?" The answer isn't as simple as you might think.
Recommended Protein Intake
For muscle building, research suggests consuming between 1.6-2.2 grams of protein per kilogram of bodyweight. For a 180-pound person, that's approximately 130-180 grams per day.
Protein Timing
While total daily protein intake is most important, timing can also play a role. Consuming protein around your workout window can help maximize muscle protein synthesis.
Best Protein Sources
- Lean meats (chicken, turkey, beef)
- Fish (salmon, tuna, cod)
- Eggs and dairy products
- Plant-based sources (beans, lentils, quinoa)
- Protein supplements (whey, casein, plant-based)