The World Health Organization recommends 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) for general health. This translates to roughly 65 grams of protein per day for an 80-kilogram (180-pound) individual. This amount is easily achievable with a typical Western diet. However, this recommendation doesn’t account for weight training. Sports nutrition research clearly indicates that this level of protein isn’t sufficient to support, let alone maximize, muscle growth. Achieving that goal requires a higher protein intake.
The optimal protein intake depends on whether you’re bulking, cutting, or recomping. These ranges apply to both men and women. When bulking, the body is less likely to break down muscle tissue for fuel due to the abundance of carbohydrates and fats. Therefore, less protein is generally needed during a bulk. Research recommends 1.6 to 2.2 grams of protein per kilogram (0.7 to 1 gram per pound) per day. For a 180-pound (80-kilogram) individual, this equates to 125 to 180 grams of protein daily.
When cutting, the body receives fewer calories and has fewer fuel reserves, increasing the likelihood of muscle breakdown. To mitigate this, research suggests increasing protein intake to 1.8 to 2.7 grams per kilogram (0.8 to 1.2 grams per pound) per day. The ideal intake within this range depends on leanness and training intensity. Leaner individuals training intensely should aim for the higher end, while those with more body fat and less intense training can opt for the lower end.
During a recomp phase (simultaneously building muscle and losing fat), most individuals can follow the bulking protein guidelines. However, slightly increasing protein intake, especially for those in a slight deficit or more advanced lifters, can be beneficial. A simpler approach, especially for overweight or obese individuals, is to consume one gram of protein per centimeter of height. For example, a six-foot (183-centimeter) individual would aim for 183 grams of protein.
The body can absorb a significant amount of protein in a single meal, far exceeding what one could comfortably consume. However, absorption doesn’t equate to muscle protein synthesis. The key question is how much protein can be utilized for muscle growth in one meal. Earlier research suggested a limit of 20 to 25 grams, but more recent studies challenge this notion, indicating higher muscle protein synthesis with larger protein doses. While the exact amount remains unclear, it’s likely higher than previously thought. Daily protein intake is more crucial than per-meal intake.
Protein sources
Despite this, distributing protein across three to five meals is generally recommended for optimal digestion and sustained muscle protein synthesis throughout the day. However, hitting your daily protein target remains the priority, regardless of meal frequency.
Protein quality is partly determined by leucine content, an amino acid that triggers muscle protein synthesis. Whey protein is a rich source of leucine, providing 3 grams in just 29 grams of powder. Chicken breast also offers a good balance, with 3 grams of leucine in 40 grams of protein. Plant-based sources typically require higher quantities to achieve the same leucine intake. However, vegan protein powders like soy, pea, and brown rice isolates offer comparable leucine content per serving.
Protein per meal
While leucine is crucial, it’s not the sole determinant of protein quality. Essential amino acids (EAAs) are also necessary for muscle building. The DIAAS score measures EAA content in protein sources, with higher scores indicating greater EAA content. Animal proteins generally score higher, but this difference becomes less significant when considering varied diets. As long as total daily protein is sufficient, meticulously tracking protein quality isn’t necessary. This also reduces the need for leucine, BCAA, or EAA supplementation. Vegan lifters may benefit from aiming for the higher end of protein intake ranges or supplementing with high-quality vegan protein blends.
The “anabolic window” myth has been debunked. As long as pre and post-workout meals are within four to six hours of training, the anabolic response is maximized. An exception is fasted training, where consuming protein soon after is recommended. Consuming protein before bed, around 40 grams, can improve overnight muscle protein synthesis. However, total daily protein intake remains the most significant factor.
There are no proven safety concerns associated with high protein diets in healthy individuals. Studies have shown that even intakes as high as 4.4 grams per kilogram (2 grams per pound) are safe and may offer health benefits.
High protein foods
The most important factor for muscle growth is total daily protein intake. Optimizing protein distribution across three to five meals further enhances results. Protein quality and timing can be considered for further optimization, especially for fasted training or prolonged overnight fasts.
