Protein and resistance training are the primary factors for building muscle. Today’s article will explore protein in detail, from food sources to whey protein powder, as we determine the evidence for how much protein you actually need.
Let’s look at:
- Why protein is important
- How much protein you need for muscle growth
- Whey protein vs. whole food protein sources
- Is whey protein good for you?
- Protein powder timing
- Protein myths
- How to hit your daily protein target with food and whey protein isolate
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Protein FAQs
Why Protein Intake Is the Most Important Nutritional Variable for Muscle Growth
Dietary macronutrients include protein, carbohydrates, and fat.
While carbohydrates, fat, and protein all play important roles in supporting health and training, protein provides the amino acids required to build muscle.
Muscle growth requires muscle protein synthesis, which is driven by hyperaminoacidemia, or high amino acid levels in the blood. These amino acids come from food and are the building blocks of muscle. (1)
During resistance training, muscle breaks down, and then the body works to rebuild the muscle bigger and stronger; protein allows for the rebuilding. As we’ll get into below, the type of protein and the amount of protein matter for muscle growth.
How Much Protein Per Day: What the Current Research Actually Recommends
Research suggests that around 1.6 grams of protein per kilogram of body weight per day is sufficient to maximize muscle growth for most people who resistance train, while intakes up to 2.2 g/kg/day provide a practical upper target. For a 180-pound man, this is approximately 130 to 180 grams per day. (1)
If this sounds like a lot, you’re right; it’s much higher than you’ve been led to believe. For decades, the RDA (recommended dietary allowance) for protein has been 0.8 g/kg/day, which represents more of a minimum intake than an optimal one. (2)
The Dietary Guidelines for Americans now recommend a protein intake of 1.2 to 1.6 g/kg/day. However, research suggests that 1.2 g/kg/day may be too low for building lean body mass, particularly in fit individuals. (3, 4)
Additionally, as you age, anabolic resistance may increase, which is a decline in muscle protein synthesis. To counteract these metabolic changes, you may need to eat more protein as you get older, not less. (1)
Whey Protein Isolate Vs. Whole Food Sources: Does It Matter Where Your Protein Comes From?
Whole food sources of protein have health benefits because they also supply essential vitamins, minerals, and other macronutrients. In animal foods, like steak, for example, you’ll get protein and fat together, and in plant foods, like beans, for example, you’ll get both protein and carbohydrates, including fiber. As part of an overall dietary pattern, whole foods are supportive for meeting your daily nutrient needs and promoting long-term health.
However, when you are prioritizing protein for muscle growth and strength gains, it may be challenging to get all your protein from whole foods without going over your daily calorie requirements. Additionally, some food sources of protein don’t contain enough of the key amino acids that promote muscle protein synthesis.
A high-quality protein powder can provide additional protein, without extra calories from fat or carbohydrates, to help you meet your daily requirements for muscle growth. Protein supplementation enhances performance and strength under adequate training conditions for both trained and untrained individuals. (5)
Whey protein is arguably the best protein powder for building muscle. It’s a complete protein, supplying all the essential amino acids. One of the primary benefits of whey protein is that it contains sufficient branched-chain amino acids, particularly leucine (3 to 4 grams), to stimulate muscle protein synthesis. (4)
So, on one hand, reaching your protein goals and staying within calorie goals can be challenging with only whole foods, but if you only consume protein powder, you will miss out on other nutrients your body needs.
Protein Timing: Does It Actually Matter When You Eat Protein Throughout the Day?
Protein timing can support muscle protein synthesis, but consistently meeting your total daily protein target is the priority.
Around 20 to 40 grams of high-quality protein per meal is sufficient to stimulate muscle protein synthesis for most healthy adults, depending on body size and age. Distributing protein across several meals and consuming a protein-rich meal within a few hours before or after resistance training is a practical approach. (1)
Resistance training increases the muscle’s sensitivity to protein for at least 24 hours, so you do not need to rush to consume a shake immediately after your workout. However, combining resistance training with adequate protein intake throughout the recovery period supports muscle growth and strength over time. (1, 3)
Common Protein Myths That Are Still Holding People Back
Despite an emphasis on higher-protein diets in popular culture, many protein myths persist. Let’s look at a few.
Myth: You can only absorb so much protein.
Truth: Your body can digest and absorb more than 20 to 30 grams of protein at a time. However, not all absorbed amino acids are used immediately for muscle protein synthesis. Larger servings can still contribute to whole-body protein needs, while protein also tends to increase fullness and reduce hunger. (6)
Myth: You need to consume 1 gram of protein per pound body weight to gain muscle.
Truth: 1 gram of protein per pound body weight is the high end of the range, but you can likely see gains starting at around 1.6 g/kg/day (0.7 to 0.8 grams per pound). (1)
Myth: High-protein diets are bad for the kidneys.
Truth: Your kidneys are designed to handle the nitrogen released by protein. Eating protein does not harm the kidneys in healthy people. If you have chronic kidney disease, please discuss protein goals with your doctor or dietitian.
Myth: The source of protein doesn’t matter. All protein is the same.
Truth: Low-quality protein lacks one or more essential amino acids and doesn’t stimulate muscle protein synthesis to the same degree as quality proteins, including animal proteins and whey protein, when the servings are equal. (1)
How to Hit Your Daily Protein Target Without Overthinking It
While some of the science around protein is complex, applying it to your daily life doesn’t need to be.
A simple way to hit your daily protein target is to eat three balanced meals per day with a serving of protein that supplies at least 25 to 30 grams of protein. This looks like about 4 ounces of chicken, 4 eggs, or a 5-ounce serving of salmon, paired with vegetables, starch, and healthy fat.
Then, use the best whey protein powder for your needs, such as Outwork Nutrition Build Whey, to fill any gaps between your food intake and daily protein target. You can use a serving before or after a workout, add it to a meal or snack, or have it before bed. Because whey protein powder does not provide all the nutrients of a balanced meal, as best as you can, pair it with other foods rather than relying on it as a complete meal replacement. Occasionally doing so isn’t harmful however so if you’re in a pinch to make a quick shake, having something is always better than nothing.
Each 110-calorie serving of Outwork Nutrition Build Whey provides 25 grams of whey protein isolate, complete with all the essential amino acids, a high leucine content, and less than 0.5 grams of lactose for increased digestibility and tolerance. It’s essentially lactose-free whey protein!
The combination of regular meals and Outwork Nutrition Build Whey helps you achieve your daily protein goals to support strength training, body composition, and long-term health.
Protein FAQs
How much protein per day do you need to build muscle?
You need between 1.6 and 2.2 grams of protein per kilogram of body weight per day to support muscle hypertrophy.
Is whey protein isolate better than whole food sources for muscle growth?
Whey protein isolate is the best whey protein option for supporting muscle growth. However, you can also include whole-food protein sources in your diet for an overall beneficial dietary pattern.
Does protein timing actually matter for building muscle?
Yes, but total daily protein intake is more important than precise protein timing. Consuming a whey protein supplement within a few hours before or after strength training can be a convenient way to support muscle protein synthesis and help you meet your daily protein target.
Can eating too much protein hurt your progress?
Most people struggle with eating enough protein, and eating too much protein is rarely a problem. It’s difficult to overeat protein because it makes you feel full.
What is the difference between whey protein and whey isolate?
Whey protein concentrate and whey protein isolate both support muscle growth. However, whey protein isolate contains more protein, about 90-95%, compared to 80% in concentrate. Therefore, isolate is lower in fat, calories, and lactose than concentrate.
What is the best protein powder for building muscle?
Outwork Nutrition Build Whey is the best whey protein isolate to support muscle growth. It’s a complete protein with a high leucine content and is well-tolerated.
References
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Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
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Wolfe RR, Cifelli AM, Kostas G, Kim IY. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Adv Nutr. 2017 Mar 15;8(2):266-275. doi: 10.3945/an.116.013821. PMID: 28298271; PMCID: PMC5347101.
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Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012 Dec 14;9(1):54. doi: 10.1186/1550-2783-9-54. PMID: 23241341; PMCID: PMC3529694.
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Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. PMID: 25169440.
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Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiol Behav. 2020 Nov 1;226:113123. doi: 10.1016/j.physbeh.2020.113123. Epub 2020 Aug 5. PMID: 32768415.
