Walk into any gym and you'll hear wildly different protein recommendations. "2g per pound!" "You need protein within 30 minutes!" "BCAAs are essential!" Most of this is either exaggerated or flat-out wrong.
Here's what the actual research shows about protein and muscle building.
How Much Protein Do You Need?
The most comprehensive meta-analysis on this topic (Morton et al., 2018, British Journal of Sports Medicine) analysed 49 studies with 1,863 participants. Their conclusion:
📚 The Research Conclusion
1.6g protein per kg of body weight per day is the point at which additional protein stops providing meaningful muscle-building benefits. Going above this may have minor benefits for very advanced athletes, but for most people, it's unnecessary.
In practical terms:
| Body Weight | Target Protein | Example Daily Distribution |
|---|---|---|
| 60kg (132lb) | ~96g/day | 30g × 3 meals |
| 75kg (165lb) | ~120g/day | 40g × 3 meals |
| 90kg (198lb) | ~144g/day | 35g × 4 meals |
🎯 The Practical Target
For most people trying to build muscle: 1.6-2.2g per kg body weight. The higher end is for those in a caloric deficit or more advanced trainees. The supplement industry benefits from promoting higher numbers - the research doesn't support them.
Does Timing Matter?
The "anabolic window" - the idea that you must consume protein within 30-60 minutes of training - is largely overstated.
What the research actually shows:
- Total daily protein intake matters much more than timing
- Distributing protein across 3-4 meals is slightly better than 1-2 large doses
- Having protein reasonably close to training (within a few hours) is fine
- If you train fasted, post-workout protein becomes more important
Don't stress about chugging a shake within 30 minutes. Just eat a proper meal with protein at some point after training.
Protein Sources: Does Quality Matter?
All protein isn't created equal. The key factors:
Leucine content: The amino acid leucine triggers muscle protein synthesis. Animal proteins and whey are high in leucine. Plant proteins are lower, so vegans may need slightly higher total protein intake.
Complete vs incomplete: Animal proteins contain all essential amino acids. Most plant proteins need to be combined (rice + beans, etc.) for complete amino acid profiles.
Best sources for muscle building:
- Chicken, turkey, lean beef
- Fish (salmon, cod, tuna)
- Eggs and egg whites
- Greek yogurt, cottage cheese
- Whey protein (convenient, not magical)
- Plant combinations: tofu + quinoa, lentils + rice
The Things That Actually Matter More
People obsess over protein while ignoring factors that matter equally or more:
- Training stimulus - No amount of protein builds muscle without progressive resistance training
- Caloric intake - Building muscle requires sufficient energy. You can't be in a large deficit and build significant muscle
- Sleep - Most muscle recovery and growth hormone release happens during sleep. 7-9 hours matters more than protein timing
- Consistency - Weeks and months of consistent training and eating matter more than optimising daily details
💡 The Honest Truth
If you're eating 1.6g/kg protein, training hard 3-4x weekly, sleeping well, and being consistent - you're doing 95% of what matters. Everything else is marginal gains at best.