Question:
I would like to know what is the optimum amount of daily protein intake to add muscle and strength?
– David S.
Answer:
With an adequate weight training regimen to demand the growth of new muscle tissue, protein in the amount of 1.4-2.0 grams per kilogram body weight1, 2 can be used for hypertrophy. Beyond this, the excess protein is converted to fat or burned as fuel and no further benefits in muscle development or body composition are observed. The American College of Sports Medicine uses 1.7gm/kg/day as the maximum amount3. Taking all this into account, I would recommend that you use a protein range of 1.5-1.8 gm/kg/day.
Here are some values for various body weights:
| Weight | Daily protein need in grams |
| 140 lbs = 63.5 kg | 95 – 114 |
| 150 lbs = 68 kg | 102 – 122 |
| 160 lbs = 72.6 kg | 109 – 131 |
| 170 lbs = 77.1 kg | 116 – 139 |
| 180 lbs = 81.6 kg | 122 – 147 |
| 190 lbs = 86.2 kg | 129 – 155 |
| 200 lbs = 90.7 kg | 136 – 163 |
| 210 lbs = 95.3 kg | 143 – 172 |
Use the lower end of the protein range if you are of ideal weight or trained and the higher end if you are underweight or new to working out. Protein intake should be distributed throughout the day in modest practical amounts2 (i.e. no more than 40 gm at one sitting).
References:
1) International Society of Sports Nutrition position stand: protein and exercise. B Campbell, et al. Journal of the International Society of Sports Nutrition. 2007, 4:8.
2) Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics. 2016; 116: 501-528.
3) “Protein Intake for Optimal Muscle Maintenance” brochure. American College of Sports Medicine. 2015
– Debbie J., MS, RD
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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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