The latest research, analyzing 49 studies, reveals that you only need 0.7 grams of protein per pound of body weight to maximize muscle growth. So, if you weigh 175 pounds (or 80 kilograms), 130 grams of protein per day will maximize your gains. Consuming more protein offers no further benefit for muscle growth.
If you’re in a caloric deficit for fat loss, or you want to be extra cautious, consuming up to one gram of protein per pound may provide some additional anabolic benefit. However, this is likely overkill for most individuals. If you’re overweight, you should base your protein intake on your goal weight, not your current weight.
The timing of your protein intake is less critical than the total amount. However, consuming three to six high-protein meals per day is more effective than just one or two. Aim to eat some protein within a five-hour window around your workout.
Amino acid supplements are generally unnecessary as long as you’re consuming enough protein from whole food sources. The specific source of protein doesn’t matter significantly, as long as you reach your daily target. You should count protein from all sources, including both animal and plant-based foods.
Since animal proteins typically contain more leucine than vegan proteins, you may want to slightly increase the protein content of vegan meals to ensure adequate leucine intake for optimal muscle protein synthesis.
