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    • How much protein to eat to build muscle?
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    How much protein to eat to build muscle?

    Umito Posted on

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    So you try to gain volume. How to boost your protein Does your consumption increase your gains in the gym?

    The recommended dietary allowance (RDA) for protein is currently 0.36 grams of protein per pound, or about 54 grams for a person weighing 150 pounds. But diet experts are increasingly pushing for higher amounts of protein: more than 60 to 90 grams per day.

    Registered dietitian Jamie Nadeau tells USA TODAY that she recommends consuming “at least 20 grams of protein per meal for satiety,” although she notes that everyone has different needs.

    If you’re trying to build muscle, this amount could be even higher. But it’s possible to overdo it with protein. Here’s how nutrition experts recommend finding that happy medium.

    How much protein to build muscle?

    At a minimum, people should eat 0.8 grams of protein per kilogram of body weight, says Nadeau. This equates to about 54.4 grams of protein per day for a 150-pound person.

    But if you’re trying to build muscle, adding more protein will help with your body’s “growth, development and tissue repair,” according to Harvard Health.

    “Everyone is different, but for most healthy people looking to build muscle, it’s helpful to aim for 1.2 to 1.4 g of protein per kg,” says Nadeau. In other words, a goal of 81.6 to 95.2 grams for a person weighing 150 pounds.

    Increasing protein intake doesn’t have to be a complicated ordeal of finding a protein powder you don’t find disgusting or cooking huge amounts of meat at any given time. Although many meats offer a much higher protein content, other foods like lentils, Greek yogurt, cottage cheese, milk, black beans, and peanut butter do as well.

    “To keep things simple, I recommend prioritizing a good source of protein with each meal and trying to include a snack at least once a day that contains at least 5 to 10 grams of protein,” says Nadeau. .

    Looking to eat more protein? Consider adding chicken to your diet. Here’s why.

    What are the symptoms of excess protein in the body?

    There can be too much of a good thing, even when it comes to nutrition.

    According to Harvard Health, a diet very high in protein increases the risk of developing kidney stones. And depending on the protein-rich foods you eat, large amounts of red meat or other foods high in saturated fat can increase your risk of heart disease and colon cancer.

    More: What is the best protein powder? The dietitian shares the “healthiest” category.

    “It’s entirely possible to eat too much protein,” says Nadeau. She recommends keeping protein intake below 2 g/kg of protein.

    Umito
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