How Many Grams of Protein Are Needed Per Day to Gain a Pound of Muscle?
To gain muscle, you need to consume more protein than your body breaks down. The amount of protein needed to gain a pound of muscle can vary depending on factors such as your weight and activity level, but a common recommendation is to consume 1.6 to 2.2 grams of protein per kilogram of body weight per day.
For example, a 180-pound person would need to consume 128 to 176 grams of protein per day to gain a pound of muscle. It is important to spread your protein intake throughout the day, as your body can only absorb a limited amount of protein at a time. Aim to consume 20 to 30 grams of protein per meal.
In addition to protein, you also need to consume enough calories to support muscle growth. A good rule of thumb is to consume 3,500 calories per day for every pound of muscle you want to gain.
Here are 5 related questions with brief answers:
- How much protein do I need to eat to gain muscle? 1.6 to 2.2 grams per kilogram of body weight per day.
- How should I spread out my protein intake? Throughout the day, aim for 20 to 30 grams of protein per meal.
- How many calories do I need to eat to gain muscle? 3,500 calories per day for every pound of muscle you want to gain.
- What are some good sources of protein? Lean meats, poultry, fish, eggs, dairy products, beans, and lentils.
- What supplements can help me gain muscle? Protein powder, creatine, and beta-alanine.
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- Optimum Nutrition Gold Standard 100% Whey Protein Powder
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- Cellucor Cor-Performance Whey Protein Powder
- Dymatize Elite Whey Protein Powder
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