How Much Protein Is Necessary To Build Muscle?

by Jackie on May 26, 2017

The body needs protein for many essential functions. The usual daily recommendation is 0.8 grams of protein for each kilogram of body weight. This means approximately 56 grams a day for an average man, and for an average woman 46 grams per day. 10-35% of your daily calories should come from protein.
If you exercise a lot, you need more protein, and if you want to build muscle, a high protein diet is essential. In the bodybuilding world a widely accepted general rule is 2.2 grams of protein for each kilogram of body weight.
Not all forms of protein are alike. Some digest faster than others, and the body can utilize some types better than other types. For example beef protein is digested quickly and the body can utilize 70-80% of it, but beef also contains a lot of saturated fat.
If you eat meat, fish, eggs and dairy products, it is easy to get enough protein, but you should also keep an eye on the fat content if you want to control your weight when you build muscle. Vegetarians should choose grains such as quinoa and amaranth, as well as lentils, beans, peas and soy.

Jackie

Jackie

Health Contributor at Creative Bioscience
I'm a fitness nut. I know what you're thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I've gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started.
Jackie

Latest posts by Jackie (see all)

Leave a Comment

Previous post:

Next post: