Is 1.5 grams of protein per kg enough to build muscle?

It’s important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 gram per pound (1.6–2.2 grams per kg) of lean mass are sufficient.

How much protein does a 70kg person need to build muscle?

A Position Stand from the International Society of Sports Nutrition (Jager et al. 2017) describes that for building and maintaining muscle mass, an overall daily protein intake in the range of 1.4–2.0 g/kg/d is required. This represents 98-140g for a 70 kg person.

How much protein does a 60kg person need?

A generally accepted recommendation for both endurance- and strength-trained athletes is to consume 1.2 – 1.7 g of protein per kilogram of body weight (0.5 – 0.8 g/lb.)

How much protein do you need to build muscle and lose weight?

Here’s the number to aim for to build muscle, lose weight, and support your exercise goals. The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person.

How much protein do you really need to eat?

There was also a control group that didn’t take any protein. Protein intake in the three supplement groups was around 0.9 grams per pound (2 grams per kilogram) of bodyweight. In the placebo group, it was 0.7 grams per pound (1.6 grams per kilogram) of bodyweight.

Does more protein mean more muscle gain?

You’ve heard that more protein means more muscle, and more muscle is what you want. However, while you don’t want to miss out on any gains because you’re not eating enough protein, you don’t want to eat more than is strictly necessary.

What are the best proteins to build muscle?

The best proteins to build muscle are those that contain all of the essential amino acids — the building blocks for protein that the body can’t make on its own — which are called “complete” proteins. Varying your protein sources in your diet can help assure you get a wide range of amino acids.