Nutrition
How Much Protein to Build Muscle Naturally
By Evogen Admin
Dec 08, 2025
1 min read
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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)