Protein is an essential building block of muscles. Learn about how much protein you should eat to gain muscle, and why carbs and fats are important to include in your diet as well
Eating more protein can help you gain muscle as long as you are strength training and eating the right balance of protein, carbs, and healthy fats.
How much protein should you eat a day?
The amount of protein you should eat depends on two factors: body weight and daily calorie intake.
According to the recommended daily allowances (RDA) set by the Food and Nutrition Board, you should eat about 0.36 grams of protein a day for every pound of body weight. So, if you weigh 160 pounds, you need about 58 grams of protein a day. If you are trying to gain muscle, you need to increase your intake to 0.55 to 0.77 grams of protein per pound of body weight.
Out of your daily calorie intake, about 15% should come from protein. If you eat foods that give you 2000 calories a day, for example, about 300 of those calories should come from protein.
Most Americans get the more than required amount of protein from their daily diets.
Do you need to eat more protein to gain muscle?
Studies regarding whether you need more protein to gain muscle have reported conflicting results. Previous research reported that higher protein intake is linked to weight loss and improved muscle mass.
However, according to a recent study published in JAMA Internal Medicine (2018), eating roughly 60% more than the recommended daily allowances (RDA) had no impact on muscle mass, strength, or power in men.
Another study published in the Journal of Nutrition (2016) observed 12 weeks of protein supplementation in men who participated in a resistance training program. The study found that the groups with extra protein gained no more muscle strength than those who had no extra protein. In addition, the reported boost in muscle mass with extra protein intake in meta-analyses was minimal.
It is also important to note that eating too much protein can cause microscopic damage in the kidney filtration units, increasing the risk of kidney disease in the long run.
What other nutrients help you gain muscle?
Like protein, carbs and fats are important nutrients that you need to gain muscle.
Carbs
Carbohydrates are stored as glycogen in your muscles, and this glycogen is used to provide energy during exercise. About 50% of your daily calorie intake should come from carbohydrates.
However, it is important to choose the right kind of carbohydrates—ideally ones that also provide you with dietary fiber. Examples include:
- Whole grains
- Legumes
- Quinoa
- Root vegetables, such as sweet potatoes
- Starchy vegetables, such as corn and squash
Fats
Fats are also important to include in your diet. About 20%-35% of your daily calorie intake should come from fats.
Choose heart-healthy fats from sources such as:
- Avocados
- Nuts
- Vegetable oils, such as olive and canola oil
- Fatty fish, such as salmon, herring, sardines, and trout
References
Image Source: iStock Image
Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
Bhasin S, Apovian CM, Travison TG, et al. Effect of Protein Intake on Lean Body Mass in Functionally Limited Older Men: A Randomized Clinical Trial. JAMA Intern Med. 2018 Apr 1;178(4):530-541. https://pubmed.ncbi.nlm.nih.gov/29532075/
Phillips SM, Moore DR, Tang JE. A critical examination of dietary protein requirements, benefits, and excesses in athletes. Int J Sport Nutr Exerc Metab. 2007 Aug;17 Suppl:S58-76. https://pubmed.ncbi.nlm.nih.gov/18577776/
Harvard Health Publishing. How much protein do you need every day?. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Reidy PT, Borack MS, Markofski MM, et al. Protein Supplementation Has Minimal Effects on Muscle Adaptations during Resistance Exercise Training in Young Men: A Double-Blind Randomized Clinical Trial. J Nutr. 2016;146(9):1660-1669. https://pubmed.ncbi.nlm.nih.gov/27466602/
Top Does Eating More Protein Help You Gain Muscle Related Articles
- Signs You're Not Getting Enough ProteinAre you getting enough protein in your diet? Learn to spot the warning signs of protein deficiency, who is the most at risk, and when you need more protein.
- Healthy Eating: Veggies That Pack in the ProteinWhen you think protein, you probably think meat, eggs, and maybe dairy. But veggies have plenty of protein, too. Find out more from WebMD about which ones are the best sources.
- Healthy Living and Disease PreventionThe importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.
- High Protein Diets: Good or Bad?Can a high protein diet help you lose weight fast and help you feel full? High-protein diets are popular, but is there a down side to high protein foods?
- Is Muscle Gain Good for Your Health?Muscle gain is good for your health as it can strengthen bones, improve balance, help you reduce weight, lower blood sugar levels, and prevent cognitive decline.
- Is Plant Protein Good or Bad for Kidneys?Eating less meat and more vegetables has many health benefits. Plant protein may help lower your risk of kidney disease.
- methocarbamolMethocarbamol is a medication used to relieve muscle spasms, and relax neck and jaw muscle contraction (lockjaw) caused by tetanus, a serious bacterial infection. Common side effects of methocarbamol include slow heart rate (bradycardia), low blood pressure (hypotension), inflammation with blood clots in the vein (thrombophlebitis), fainting (syncope), flushing, confusion, memory loss (amnesia), sleeplessness (insomnia), dizziness/lightheadedness, vertigo, drowsiness, sedation, mild impairment of muscular coordination, seizures (including grand mal), double vision (diplopia), and others.
- Men's Muscle-BuildingWant bulging biceps and a bigger chest? Our experts demonstrate the right moves to help men build bigger muscles with just two efficient workouts each week.
- Protein QuizProtein is a staple in our diets, but what happens if we get too much? Take this quiz to find out the truth about protein and what's behind the high-protein diet craze!
- What Happens When You Eat Too Much Protein?Our body uses protein to build the muscles and organs, deliver oxygen to the cells, and keep the immune system working. Most people should get at least 10-15% of their daily calories from protein.
- Which Fruits Have the Highest Protein?The recommended daily allowance of protein for adults is 0.36 grams per pound of bodyweight. The fruits that have the highest protein content include avocados and guava.
