Numbers land differently depending on your body weight, so here's exactly how this plays out for a few common cases. A 140 pound (63.5 kg) person building muscle at maintenance calories: 1.6 to 2.0...
The Fitness RoadHaving a rough sense of what typical foods actually contain makes hitting your number far less stressful than trying to calculate everything from scratch. You don't need to memorize this table.
The Fitness RoadFor decades, gym folklore has repeated the same rule: eat one gram of protein per pound of body weight, no exceptions. It's not a terrible starting point, but it overshoots what the actual research...
The Fitness RoadYes, a little. Here's how it typically breaks down: Building muscle in a calorie surplus or maintenance: 1.6 to 2.0 g/kg per day is well supported.
The Fitness RoadKnowing the target number is the easy part. Actually hitting it consistently is where most people fall off.
The Fitness RoadThe timing question matters more than people expect, though less than the total daily number does. Your body can only use so much protein for muscle repair in a single sitting, generally somewhere in...
The Fitness RoadIf your intake sits well below your training demands for an extended period, a few things start to happen. Muscle recovery slows down, since your body doesn't have enough raw material to repair the...
The Fitness RoadHow much protein to build muscle do you actually need? Here's the real research-backed number, how to hit it without a spreadsheet, and when more helps.
The Fitness Road