How much protein should I eat to gain muscle?

In this short article, we will answer the question, “How much protein should I eat to gain muscle?” and will show you contextual information about the proper diet to gain muscle.

If you consume junk food, it is pointless to increase calories and gain weight. You should concentrate on eating foods high in protein if you want to increase your muscle mass.

However, you must modify the total amount of protein you need to consume each day in order for your muscles to grow before you begin consuming these meals.

How much protein should I eat to gain muscle?

However, for people who engage in more demanding forms of exercise, this requirement rises and can reach up to 1.6 grammes of protein per kilogramme of body weight;

Bodybuilders and high-performance athletes typically take significantly more protein than that, averaging between 2 and 2.5 grammes per kilogramme since they need to grow muscle mass in addition to strength and performance.

In contrast, a healthy adult should consume between 0.8 and 1 grammes of protein per kilogramme of body weight. 

For instance, you require 48–60 grammes of protein per day if you weigh 60 kg. This is roughly similar to consuming nine eggs, 300 grammes of chicken, or eight bean shells.

Do I require supplements or can I meet these recommendations with meals alone?

Only protein sources from legumes, meat, eggs, and milk can help you reach these values, depending on your daily recommended intake.

However, supplementation is required in the case of athletes who demand high protein intake, typically through the use of whey protein. 

Whey protein, for instance, is a dietary supplement that, with a lower volume, offers a person a greater amount of protein than other supplements, making it a viable choice to supplement protein consumption from meals. 

Always discuss your protein needs and the necessity for supplements with your dietitian.

Is gaining muscle mass possible while a vegetarian or vegan?

Yes. Vegetarian and vegan proponents are prone to having this doubt. Because they include all nine essential amino acids for our bodies, animal proteins have a great biological value.

Vegetables must be combined to ensure sufficient protein consumption for bulk gain, especially cereals containing legumes like rice and beans.

Other vegetables, particularly beans, lentils, peas, and pecans like almonds, quinoa, oats, and wheat, are also excellent sources of protein. The likelihood of consuming the recommended quantities of protein increases with diet variety.

In some circumstances, vegetarians need to take supplements in order to meet their nutritional needs because food may not be sufficient on its own.

How can I add more protein-rich foods to my diet?

Eating foods high in protein is crucial if you want to grow muscle. Red and white meat, as well as eggs, fish, and shellfish, as well as milk and dairy products, all include protein. It belongs to the animal protein category.

Now, if you want a vegan option, you can also turn to vegetable protein sources like chickpeas, soy protein, and other grains. Additionally, darker green foods like broccoli and lentils are sources of protein.

Consider the claim that protein cannot be stored by the body. Therefore, eating an “excess of protein” all at once won’t be helpful; instead, it’s best to “spread” consumption throughout the day.

If not, the “extra” simply converts to energy, and no muscle develops. The optimal protein intake for a diet intended to promote muscle growth is three to six servings per day, spaced two to four hours apart.

There are no foods that are 100% protein, which is another important fact. Consuming 140 grammes of chicken breast or sirloin for lunch is pointless because, on average, only 23 grammes of protein are present in every 100 grammes of chicken, for example.

So, in order to “reach the objective,” you must be aware of how much protein is in each food. There is a Food Composition Table to aid in this (FCT)

According to it, a typical slice (110 grammes) of sirloin steak with a fat cover and cooked without salt, for instance, contains 33.8 grammes of protein. 

To reach the daily objective of 140 grammes, a person seeking to grow muscle would then give around 4 of these throughout the day.


In this short article, we have answered the question, “How much protein should I eat to gain muscle?” and have given you contextual information about the proper diet to gain muscle.


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