It remains one of the most debated topics in bodybuilding circles: how much protein do you need daily for maximum muscle growth? However, some consensus seemed to have emerged: according to many, 1.6 grams of protein per kilogram of body weight per day (1.6 g/kg/d) is considered to be the optimal amount. Eating more protein won’t do any harm, but it doesn’t do anything extra for muscle growth, has been the prevailing view for quite some time. New research appears to refute that as well.

RESEARCH

The most recent scientific reviews indicate that 1.6 g/kg/d is not the limit when it comes to strength gains and especially muscle growth. These are:

• A meta-analysis (Tagawa et al.) of 105 studies shows that consuming more protein than 1.6 g/kg/d leads to extra muscle growth;
• A meta-analysis (Nunes et al.) of 62 studies also argues for consuming more protein for maximum muscle growth;
• The most recent meta-analysis (Refalo et al.), in which well-known bodybuilding coach Eric Helms also participated, investigated the optimal protein intake during a cut. Once again, it was found that consuming more protein than 1.6 g/kg/d is beneficial regarding the preservation or gain of lean muscle mass.

So what are the limits for optimal muscle growth? According to bodybuilding coach Milo Wolf of Stronger by Science, probably around 2.35 g/kg/d for men and 2.05 g/kg/d for women.

ADVICE

Our advice: don’t overcomplicate optimal protein intake. Aim for 2 grams per kilogram of body weight per week when bulking, and you’ll always be on the safe side. During a cut or a recomp, go a bit higher: between 2 and 2.5 g/kg/day.

Also realize that calculating calories and micronutrients is never completely accurate. So it is nonsense to make a fuss about a gram more or less.