Protein is the nutrient everyone talks about when it comes to building muscle – and for good reason. It provides the building blocks your body uses to repair and grow muscle after training. But how much do you actually need?
A useful guideline
Research on people who strength train commonly points to around 1.6g of protein per kilogram of body weight per day as a helpful target for building muscle, with some people going a little higher. For someone weighing 70kg, that's roughly 110g a day.
That's a general guideline for healthy adults, not a rule. If you have a kidney condition or another medical condition, speak to your GP or a registered dietitian before increasing your protein intake.
Spread it through the day
Rather than eating most of your protein in one meal, aim to include a good source of protein at each meal and snack. It's easier to hit your total and many people find it keeps them fuller for longer.
Good protein sources
- Chicken, turkey, lean beef and pork
- Fish – including tinned tuna, salmon and sardines
- Eggs
- Greek yoghurt, skyr, cottage cheese and milk
- Tofu, tempeh and edamame
- Lentils, chickpeas and beans
- Protein powder – convenient, but not essential
Do you need protein shakes?
No. Shakes are simply a convenient way to add protein if you struggle to get enough from food. Whole foods should form the foundation of your diet.
Protein is only part of the picture
Eating enough protein won't build muscle on its own. You also need a training programme that challenges your muscles and gradually gets harder, enough total food (especially if you're trying to bulk), and good sleep.
A personalised meal plan works out sensible portions around your goal and the foods you enjoy, so you're not left guessing.
This guide is general information, not medical advice. See our health disclaimer.