How Much Protein Do You Need to Build Muscle?

Protein is an essential macronutrient for building and repairing muscle tissue. If you're actively engaged in bodybuilding or weightlifting, consuming adequate protein is crucial for achieving your fitness goals.
How Much Protein Do You Need?
The recommended daily protein intake for adults is 0.8g/kg of body weight. However, for individuals who are trying to build muscle and are training consistently, this amount may not be sufficient.
Research suggests that aiming for 1.6–2.2g/kg of protein per day can optimize muscle growth and recovery. This means that if you weigh 70 kg (154 lbs), you should aim for 112-154 grams of protein per day.
Where to Get Your Protein
There are many sources of protein available, including:
Lean meats: Chicken, turkey, beef, fish, and pork
Eggs: Whole eggs or egg whites
Dairy products: Milk, yogurt, cheese, and cottage cheese
Plant-based proteins: Beans, lentils, tofu, tempeh, and nuts
Tips for Consuming Enough Protein
Spread protein intake throughout the day: Instead of consuming a large amount of protein in one or two meals, aim to spread it out across several smaller meals and snacks.
Consider protein supplements: If you're struggling to meet your protein needs through whole foods alone, protein supplements can be a convenient option.
Pay attention to portion sizes: Ensure you're consuming adequate portions of protein-rich foods to meet your daily requirements.
Remember: While protein is essential for muscle building, it's also important to focus on overall nutrition and ensure you're consuming enough calories to support your fitness goals. If you have any concerns about your protein intake or diet, consult with a registered dietitian or healthcare professional.
By following these guidelines and incorporating enough protein into your diet, you can optimize your muscle growth and achieve your bodybuilding goals. Learn more about LiveGood protein here https://www.shoplivegood.com/astafjord