Protein for Muscle: How Much, When, and From Where

Nutrition for muscle is simpler than the internet makes it sound, and protein is the part that matters most. Adequate protein, eaten consistently, is what lets your training actually turn into muscle instead of just soreness.

How much

The International Society of Sports Nutrition's position stand concludes that a daily protein intake of about 1.4 to 2.0 grams per kilogram of body weight is sufficient for most people who train to build and maintain muscle (Jäger et al., 2017). A target around 1.6 g/kg, roughly 0.7 grams per pound, is a practical sweet spot for most lifters.

When you are dieting to lose fat, protein needs go up, not down. The same body of research suggests higher intakes, in the range of about 2.3 to 3.1 grams per kilogram, help preserve lean mass while in a calorie deficit.

Distribution and timing

Spread your protein across the day rather than saving it all for one meal, three to four servings of roughly 0.4 g/kg each (about 20 to 40 grams for most people) is a reasonable pattern. That said, the research is clear that total daily intake matters far more than precise timing.

The old idea of a narrow "anabolic window" right after training has not held up well: when total daily protein is adequate, the exact minute you eat around your workout makes little difference. Hit your daily number consistently and the timing largely takes care of itself.

Sources

Favor high quality, leucine rich proteins, meat, poultry, fish, eggs, dairy, and whey are all excellent. Plant based eaters can absolutely build muscle by eating a bit more total protein and combining varied sources (for example legumes with grains, plus soy) to cover the full amino acid profile.