How much protein is needed to build muscle is a common question, asked by many people everyday.
The way to find the answer to this question, is by a large amount of research, with an equally large helping of common sense.
How Much Protein is Needed to Build Muscle:
First off, to build muscle, you need to consume complete protein. Complete protein is protein that has all of the 9 essential amino acids in sufficient quantity.
Some foods that supply complete protein are, turkey, tuna, beef, chicken, eggs, cheese, milk and most anything else derived from animal products.
How Much Protein is Needed to Build Muscle – Recommendations:
The United States Department of Agriculture (USDA), recommends approximately slightly under 70 grams of protein per day, for an average size person.
Sports nutritionists generally agree that the USDA’s recommendations are inadequate for the question of “how much protein is needed to build muscle.” Many sports nutritionists recommend that you do exceed what the USDA says you need, but don’t go over twice their recommendation. So that would be 140 grams a day for an average size person. But that really seems too vague to really be helpful.
The American Dietetic Association (ADA), Dietitians of Canada (DOC), and the American College of Sports Medicine (ACSM), recommends 0.5 – 0.8 grams of protein per pound of body weight. So that would be 90 – 144 grams per day for a 180 pound person. This recommendation is for endurance and strength-trained athletes.
Many bodybuilders use their own formulas, for what they feel they need to get the best results. These formulas were developed over time, starting with was generally accepted recommendations from government agencies, such as the USDA, coupled with what other body builders were doing.
Even with the extreme nature of their workouts, their formulas were in many cases just 10 – 20 percent more than the high end of what the ADA, DOC, and ACSM were recommending.
So, for the question of how much protein is needed to build muscle, the final thought that we came up with, after all the researches, is 125 -140 grams of protein per day. Adjust upwards, if you are not satisfied with your muscle mass gain.