How much protein do I need to build muscle?

Here's a good place to start.

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Today's Ingredients It seems like wherever I go, someone has a question about protein. How much of it do we really need? Can you get it from plant-based food alone? What happens if you don't eat enough of it? This makes sense, seeing as proteins are the building blocks of our bodies and one of the key nutrients for muscle growth. But you don't have to be a regular gym-goer to care about eating enough protein. As we age and our muscle mass declines, our protein needs increase quite a bit. So today, Mohini Bhakta, a registered dietitian at Healthline, helps us understand how much protein we really need per day to gain muscle.   • Food to enjoy: 7 low carb pasta picks from shirataki to squash   • News to know: Who should get a total protein test?   • Exercises to try: Your guide to building muscle strength Eat up, Ginger Wojcik Newsletter Editor, Healthline (We want to hear from you! A few weeks back, we added a brand-new section featuring advice from registered dietitians. Now's the chance to let us know what you think or if there are any topics you'd like to see us cover. Get in touch at nutritionedition@healthline.com!)   Written by Ginger Wojcik January 23, 2024 • 3 min read Let's Ask the Dietitian Q: How much protein should I actually eat in a day to build muscle mass? A: There are a lot of factors that go into calculating protein needs! Some of the big ones? Age, health status, physical activity, and current weight. Because of these individual factors, I recommend touching base with a registered dietitian who has access to your medical health history to come up with a specific goal for you. (On that note, it's best to avoid getting nutrition advice from certified trainers unless they have specific nutrition credentials.) The Recommended Dietary Allowance for healthy adults to reach basic nutrition requirements is 0.8 grams per kilogram (g/kg) or 0.36 grams per pound (g/lb) of body weight. The optimal amount for building muscle mass is around 0.72 g/lb. Keep in mind that our bodies can only use so much of one nutrient at a time. Any macronutrient in excess will likely result in fat storage and/or contribute to less-than-desired health outcomes. A good place to start? Aim for 20–30 g of protein per meal. I recommend seeing where you are right now using a written food journal or an app tracker. Keep in mind, if your protein portions increase, you may want to reduce calories somewhere else to make sure you are not simply adding to your total daily calorie intake. (Protein should constitute 10–30% of your daily calories.) Tips to add protein? Don't forget about snacks! I'm a big fan of balanced snacks that contain protein and fiber. Think of things like fruit and a high protein yogurt, veggies and hummus, or veggie and turkey roll-ups. Mohini Bhakta, Registered Dietitian Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) Kitchen Kit Protein Powder Power       Gainful Personalized Protein Powder In the market for a high quality protein powder to help you gain muscle? Give Gainful a try! The selection of flavors includes delicious options like Caffe Mocha, Cinnamon Toast, and Madagascar Vanilla. You can also choose the base that supports your needs and goals, whether that's plant-based, whey, low lactose, or ketogenic. SHOP NOW Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health.       the takeout What we're digesting ⛔ All backed up? These foods may be to blame. Avoiding constipation comes down to daily eating habits. 🧑‍⚕️ How to talk with your doctor about losing weight. Working with a professional can help you approach this process as safely as possible. 🥕 The ultimate IBS diet guide. What to eat and what to avoid to keep symptoms at bay. 🍄 9 health benefits of lion's mane mushrooms. Is it time to jump on the 'shroom train? Thanks for reading, friends! On Thursday, registered dietitian Kelli McGrane stops by with savvy advice on how to cool down a spicy mouth. See you then! Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by tofu.

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