Recommended Amount of Protein Per Day for Muscle Building

Introduction 

At RaveFit, we want to help our community make the right choices when it comes to fitness and health. Protein plays a crucial role in muscle growth, but there are many different opinions about the exact amount you need daily. In this blog, we compare the advice of different authorities and studies, so you can get a better idea of ​​the different positions and what amount of protein is right for you. 

Summary 

This blog provides an in-depth analysis of optimal protein intake for muscle growth, based on insights from health authorities, scientific studies, and influential fitness influencers. Health authorities such as Men's Health, Healthline, Harvard University, USADA, and ACSM all emphasize the importance of protein for muscle maintenance, strength building, and overall health, with recommended daily amounts ranging from 1.2 to 2.2 grams per kilogram of body weight, depending on individual needs and activity levels. 

Influencers like Clean Nutrition and TNF share practical experiences, information from studies and personal insights that support their recommendations for a slightly higher protein intake. This is especially true for people with a very high training intensity. They emphasize the importance of protein-rich foods and supplements as a complement to a balanced diet.

Scientific studies conducted by Harvard, USADA, and ACSM provide deep insights into optimal protein intake for muscle recovery, growth, and overall health. Their findings highlight the importance of individual variability in protein intake, depending on training intensity, age, and health goals. 

In conclusion, a protein intake between 1.6 and 2 grams per kilogram of body weight per day seems optimal for people who are fanatic about strength training and aim for muscle growth and recovery. When asked how many grams of protein per kilogram of body weight are effective for different situations, we generally recommend a guideline of 1.8 grams per kilogram of body weight of your target weight. This figure is based on a balance between the recommendations of health authorities, scientific studies and practical experiences of influencers, taking into account variables such as training intensity, individual body composition and specific goals for muscle growth and recovery. 

1 What do health authorities say? 

First, we’ll look at two reputable health authorities: Men’s Health and Healthline. These sources are known for their informed advice on nutrition and fitness. We’ll analyze their protein intake guidelines, which range from basic needs to specific recommendations for athletes and older adults. This will help us get a good idea of ​​what experts recommend for optimal protein intake. 

 

1 .1 Statements from health authorities 

Men's Health

According to Men's Health, protein is essential for maintaining muscle mass, building strength, and feeling full after meals. They point out that the Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram of body weight was originally established to prevent deficiencies. 

• General recommendations: 0.8 to 1.6 grams of protein per kilogram of target weight. 
• For muscle growth: 1 gram of protein per pound of target weight (2.2 g of protein per kg of body weight). 

 

Healthline 

Healthline states that the recommended daily amount of 0.8 grams per kilogram of body weight is a baseline, but that athletes and older adults need more. 

• General recommendations: 0.8 grams of protein per kilogram of body weight. 
• For athletes: 1.2 to 2 grams of protein per kilogram of body weight, depending on the intensity of the training. 

 

1 .2 Comparison of the recommendations 

Agreements: 

• Both sources recognize the recommended daily amount of 0.8 grams per kilogram of body weight as a baseline. 

• Both recommend healthy protein sources, both animal and plant-based. 

Differences: 

• There is a slight difference in the advice regarding the amount of protein per kg body weight for different target groups. 

 

1 .3 Analysis of the research results 

• Men's Health: Bases recommendations on recent studies suggesting higher protein intake for optimal health and muscle building. 
• Healthline: Substantiates their recommendations with scientific research. 

Both Men's Health and Healthline offer valuable insights into the required protein intake for different target groups. Men's Health offers practical and achievable tips, while Healthline takes a more cautious approach, emphasizing the potential risks of excessive intake. Both health authorities recommend a protein intake between 1.2 and 2.2 grams per kilogram of body weight.

2 What do protein intake studies say? 

Now, studies conducted by Harvard University, the US Anti-Doping Agency (USADA), and the American College of Sports Medicine (ACSM) are discussed. These entities have conducted extensive research into the optimal protein intake for various aspects of health and athletic performance.

 

2. 1 Research results 

Harvard University

Harvard University emphasizes the importance of protein for several aspects of health, including muscle maintenance, hormone production, and immune function. They state that the recommended daily allowance of 0.8 grams of protein per kilogram of body weight is a baseline level for general health. 

• Specific Needs for Athletes: Harvard advises that athletes may need up to 1.2-2 grams of protein per kilogram of body weight, depending on the intensity and duration of their workouts. This higher level helps promote muscle recovery and building after exercise. 
• Needs of Older Adults: For older adults, who are more susceptible to muscle loss and have reduced protein intake, Harvard suggests a protein intake of about 1 gram per kilogram of body weight. This can help maintain muscle mass and function as you age. 
• Protein Sources: Harvard emphasizes the importance of consuming protein from a variety of sources, including lean meats, fish, eggs, and plant-based protein sources such as beans, tofu, and lentils. These sources provide a complete spectrum of essential amino acids and other nutrients needed for optimal health.
  

 

US Anti-Doping Agency (USADA)

USADA also emphasizes the importance of protein for athletes and active individuals, with a focus on optimal performance and recovery. 

• Athlete Recommendations: USADA recommends that athletes consume between 1.2 and 2 grams of protein per kilogram of body weight per day, depending on training intensity and volume. This level of protein intake supports muscle recovery after intense workouts and may contribute to muscle building. 
• Role of Protein in Recovery: For athletes, protein plays a critical role in promoting recovery after exercise, reducing muscle breakdown, and supporting adaptive changes in muscle mass. 
• Sources of Protein: USADA encourages athletes to obtain protein from a variety of sources, including lean meats, fish, dairy, eggs, soy, and plant-based proteins. The use of protein powders may also be considered to help meet daily protein needs.
  

 

American College of Sports Medicine (ACSM)

ACSM emphasizes the role of protein within an overall training program for both health promotion and athletic performance. 

• General recommendations: ACSM recommends that healthy adults consume between 1.2 and 2 grams of protein per kilogram of body weight daily, depending on individual needs and goals such as muscle building and recovery. 
• Specific Needs for Athletes: For athletes and people who regularly engage in intense training, ACSM recommends a higher protein intake to support muscle recovery and growth after strenuous physical activity. 
• Practical Tips: ACSM emphasizes the importance of spreading protein intake throughout the day to achieve optimal benefits, such as enhanced muscle protein synthesis and improved recovery capacity after exercise. 

2 .2 Comparison of the results 

Agreements:

• Harvard and USADA both recognize the basic recommendation of approximately 0.8 grams of protein per kilogram of body weight as the minimum amount for general health.
• Harvard, USADA, and ACSM recommend higher protein intakes for athletes and people actively involved in strength training of 1.2-2 grams per kg of body weight.

• All three sources emphasize that higher protein intake can be beneficial for muscle growth, especially when combined with resistance training. 

Differences:

• Harvard points out that individuals looking to build muscle mass may need more than 1 gram of protein per kilogram of body weight, depending on their training intensity and goals. 
• USADA specifically emphasizes athletes who may need up to 2 grams of protein per kilogram of body weight, especially during intense training periods. 
• ACSM provides protein intake guidelines ranging from 1.2 to 1.7 grams of protein per kilogram of body weight for people who regularly participate in strength training. 

 

2 .3 Analysis of the research results 

• Harvard University: Bases its recommendations on a wide range of research suggesting that the RDA of 0.8 grams per kilogram of body weight is sufficient for basic health, but that higher intakes may be beneficial for muscle mass and strength maintenance. Harvard emphasizes that optimal protein intake depends on individual goals and activity levels. 
• USADA: Backs its guidelines with scientific research focused on athletes. USADA states that athletes need between 1.2 and 2 grams of protein per kilogram of body weight for optimal performance and recovery, depending on the intensity of their training. They warn of the risks of both too little and too much protein intake and emphasize the importance of monitoring. 
• ACSM: Recommends a protein intake of 1.2 to 1.7 grams per kilogram of body weight for individuals who regularly engage in resistance training. These recommendations are based on studies that highlight the benefits of increased protein intake for muscle repair and growth. ACSM emphasizes a balanced approach, combining protein intake with a structured training program. 

Harvard University, USADA, and ACSM all provide valuable insights into protein intake requirements for muscle growth and health. Recommendations vary somewhat, but converge on the suggestion that individuals who are active and building muscle benefit from a higher protein intake than the baseline of 0.8 grams per kilogram of body weight. In general, it is recommended to consume between 1.2 and 2 grams of protein per kilogram of body weight per day, depending on the intensity of the physical activity and the individual’s specific goals. This approach provides an optimal balance between muscle growth, strength maintenance, and overall health. 

3 What do fitness influencers say? 

This section discusses the recommendations of four influential fitness influencers. It was decided to involve two major Dutch influencers as well as two international influencers, all of whom use a scientifically based approach to fitness and protein intake. These are Clean Nutrition and Jay Whey from the Netherlands, and Jeff Nippard and TNF internationally. 

 

3 .1 Positions of well-known influencers 

Clean Nutrition

Joel Beukers recommends consuming between 1.6 and 2.0 grams of protein per kilogram of body weight daily for building muscle mass. This recommendation is based on the role of protein in both muscle building and muscle recovery, taking into account the goal, body composition and intensity of the workouts. 

Jay Whey

Jay Whey refers to various studies on protein intake and emphasizes that averages are often not representative of individuals who train heavily. He therefore recommends a daily intake of 2 grams of protein per kilogram of body weight. In exceptional cases, for example with extremely intensive training, an even higher protein intake can be useful.

Jeff Nippard

Jeff Nippard bases his recommendations on multiple studies that suggest an intake of 0.7 grams per pound (about 1.55 grams per kilogram) is optimal for muscle growth. However, he acknowledges that these recommendations are averages and that some individuals may benefit from higher intakes, up to 1 gram per pound (about 2.2 grams per kilogram). Nippard stresses that intakes of 2 grams per kilogram or higher are generally only useful in exceptional cases. He points to studies such as: 

• Tarnopolsky et al. (1992) : No differences in protein synthesis or muscle mass at 0.64 g/lb vs. 1.10 g/lb. 
• Walberg et al. (1988) : 0.73 g/lb sufficient to maintain positive nitrogen balance in weightlifters. 
• Tarnopolsky et al. (1988) : 0.37 g/lb sufficient for nitrogen balance in elite bodybuilders, 0.55 g/lb recommended. 
• Lemon et al. (1992) : No differences in muscle mass or strength at 0.61 g/lb vs. 1.19 g/lb, recommended 0.75 g/lb. 
• Hoffman et al. (2006) : No differences in body composition or strength at 0.77 g/lb vs. >0.91 g/lb.
  

 

TNF

Joel Twinem also refers to various studies and agrees with Jeff Nippard's views. He himself indicates that he prefers a higher protein intake to maximize the chance of muscle growth. He states that an intake above 2 grams per kilogram of body weight is desirable to achieve optimal results, but also acknowledges that this is only effective in exceptional cases. 

 

3.2 Comparison of the results

Agreements: 

• All influencers recognize the importance of higher protein intake for muscle growth. 
• They base their recommendations on scientific studies and personal experience. 
• The recommended amounts are all above the recommended daily amount of 0.8 grams per kilogram of body weight. 
• Jeff Nippard, TNF, and Jay Whey both acknowledge that a protein intake of 2 grams per kilogram or higher is usually only useful in exceptional cases. 

Differences: 

• Unlike other influencers, Clean Nutrition indicates that an intake of 2.0 grams per kilogram of body weight is maximum. 

 

3 .3 Analysis of the results 

• Clean Nutrition: Bases its recommendations on muscle tissue repair and muscle mass building, taking into account variables such as goals, body composition, and training intensity. 
• Jay Whey: Substantiates his recommendations by pointing out the limitations of averages in studies and emphasizes the higher need for protein for heavily trained individuals.
  
• Jeff Nippard: Uses a wide range of studies that indicate 0.7 g/lb (1.55 g/kg) as optimal intake, but acknowledges that some individuals do better with higher intakes, up to 1 g/lb (2.2 g/kg). However, he emphasizes that 2 g/kg or higher is usually only useful in exceptional cases.
• TNF: Uses a wide range of studies and refers to Jeff Nippard's recommendations but opts for a higher protein intake above 2g/kg to maximize the chance of muscle growth, based on personal preference and experience. He also acknowledges that this high intake is only effective in exceptional cases.
  

Based on the recommendations of these influencers, a protein intake between 1.6 and 2.2 grams per kilogram of body weight seems to be optimal for muscle growth. Individual variations are important and some athletes may benefit from an even higher intake, especially in exceptional cases. 

 

3 .4 Comparison with health authorities and studies 

Health authorities like Men's Health and Healthline recommend a protein intake of 1.2 to 2.0 grams per kilogram of body weight for muscle growth, which is in line with influencer recommendations. Influencers often go a bit higher in their recommendations, especially for individuals with very intense training programs.

Studies such as those from USADA, ACSM and Harvard support these recommendations with an emphasis on varying protein levels depending on training intensity and individual needs. These studies and guidelines provide the basis for recommended protein intake and emphasize the need for adequate protein for muscle growth and repair.

Influencers like Clean Nutrition and TNF base their recommendations on personal experiences, protein studies, and results they’ve seen on themselves and their followers. These experiences support their recommendations for higher protein intake, although the exact amount can vary based on individual needs and goals.

By comparing the recommendations of influencers and health authorities with scientific research, it becomes clear that a protein intake of 1.6 to 2 grams per kilogram of body weight can be optimal for muscle growth, with room for adjustment based on personal circumstances and training intensity. 

4 Conclusion and recommendation 

4.1 Conclusion 

Health authorities (Men's Health, Healthline): 

• Recommend a protein intake of 1.2 to 2.2 grams per kilogram of body weight for muscle growth. 
• Emphasize the role of protein in muscle building, recovery and overall health. 
• Recognize the need for higher protein intake for athletes and older adults. 

Studies (USADA, ACSM, Harvard): 

• Recommend a protein intake of 1.2 to 2.0 grams per kilogram of body weight for muscle growth. 
• Supports recommended protein intake with scientific studies on protein needs for muscle growth and recovery. 
• Emphasize that protein intake may vary depending on training intensity and individual factors. 

Influencers (Clean Nutrition, TNF): 

• Often recommend a higher protein intake (2.0 grams per kilogram of body weight) for intensive trainers. 
• They base their advice partly on personal experiences, studies and observations of their followers. 

 

4.2 RaveFit's recommendation: 

Based on the information discussed, we recommend a protein intake ranging from 1.6 to 2.0 grams per kilogram of body weight per day for optimal muscle growth. This range provides sufficient protein for muscle building and recovery, taking into account individual needs such as activity level, body weight, and specific training goals. 

When asked how many grams of protein per kilogram of body weight is effective for different situations, we generally recommend a guideline of 1.8 grams per kilogram of body weight of your target weight for both men and women. This figure is a balance between the recommendations of health authorities, scientific studies and practical experiences of influencers, taking into account variables such as training intensity, individual body composition and specific goals for muscle growth and recovery. 

 

Closure 

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