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Protein is an essential macro nutrient and the building blocks for muscle tissue growth and repair. In healthy individuals, eating protein dense foods are necessary for achieving optimal health, performance and body composition. Delivering a constant supply of protein throughout the day is essential in optimal muscle growth. Without this, it would be impossible to gain muscle tissue. Protein should be consumed with every meal you eat.

To build muscle, you will need the following amounts of protein per day.

1 gram of protein per pound of bodyweight or 2.2 grams per kg of bodyweight

So for example, a male weighing 80kg (176lbs) would need a minimum of 176g protein per day. This ideally would be spread over 3-6 meals.

If you are unsure about how much protein you are consuming, track your meals by using a calorie counter app such as My Fitness Pal.

Posted: Monday October 14, 2019

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