Complete Guide to Protein Intake for Muscle Building

How Much Protein Do You Need?

Research shows optimal protein intake for muscle building is 0.7-1.0g per pound of body weight (1.6-2.2g/kg).

Protein Timing

Does Timing Matter?

While total daily intake is most important, distributing protein throughout the day (4-5 meals with 25-40g each) may provide small benefits.

Post-Workout Window

The "anabolic window" is longer than previously thought (up to 4-6 hours). Focus on consistent intake rather than rushing protein immediately after training.

Best Protein Sources

Complete Proteins (All Essential Amino Acids)

• Chicken breast: 31g per 100g
• Lean beef: 26g per 100g
• Eggs: 13g per 2 large eggs
• Greek yogurt: 10g per 100g
• Whey protein: 20-25g per scoop

Plant-Based Proteins

• Quinoa: 8g per cup (cooked)
• Lentils: 18g per cup (cooked)
• Chickpeas: 15g per cup
• Tofu: 20g per cup
• Tempeh: 31g per cup

Common Myths Debunked

Myth: Too Much Protein Damages Kidneys

False for healthy individuals. No evidence of harm in healthy people consuming high protein.

Myth: You Can Only Absorb 30g Per Meal

False. Your body can absorb much more, though muscle protein synthesis maxes out around 25-40g per meal.