How much protein do you need to build muscle effectively?

For effective muscle mass gain, the amount of protein to be taken per day varies according to weight and activity level. 

Here's a free online calculator to help you: 

Protein sources can be animal-based, such as meat, fish, chicken or eggs, or plant-based, such as rice or pea protein. Protein powders, such as whey protein, are a practical supplement for achieving these intakes, especially during post-workout muscle recovery.

It's important to note that your diet needs to be balanced, because the amount of protein per day isn't everything. Your diet must include an adequate ratio of carbohydrates and fats to support muscular effort and prevent fat gain. 

Protein intake should be spread evenly throughout the day, from breakfast to the post-workout snack, to maintain a constant supply of essential amino acids. Finally,adequate hydration and fiber intake are essential for the body to function optimally.

What is the optimal protein dosage for bodybuilding?

The optimal dosage of protein for bodybuilding depends on multiple factors, including each person's specific fitness goals. 

Understanding protein requirements according to fitness goals

For mass gain or lean muscle maintenance, the recommended amount of protein increases, often to between 1.6 and 2.2 grams per kilogram of body weight per day.

This means that a 70 kg person might need 112 to 154 grams of protein daily. There is no need to exceed this dosage.

The indispensable amino acids contained in dietary proteins are essential for building and repairing muscles, especially after a sports session.

Adequate protein intake is essential to progress in strength and muscle volume, and to maximize the anabolic effect of training.

What's more, it's essential to take into account the quality of the proteins consumed, as not all sources are equivalent in terms of amino acid profiles and health effects.

At Protéalpes, our team of pharmacists has developed a range of protein supplements that are more respectful of the environment and people, made in France without additives or sweeteners. Secondary ingredients are as organic as possible, and the protein isolate comes from Savoie mountain pasture milk, in direct contact with dairy producers.

How should protein intake be distributed throughout the day?

Many bodybuilders wonder when to take their whey.

Although the most important thing is total protein intake for the day, beginners and experienced bodybuilders alike are advised to spread their protein intake throughout the day, including protein-rich snacks to maintain a constant level of amino acids in the blood.

However, to avoid increasing body fat, be careful not to increase your calorie intake too much by increasing the frequency of meals.

When building mass, we aim to consume between 45 and 55 kcal/kg/d over several months.

Protein powders can be an asset for supplementing daily intake, especially when time is limited or access to dietary protein sources is restricted. But it's important to choose the right whey, with no additives or sweeteners, and if possible made in France.

In general, sports nutrition experts stress the importance of consuming sufficient protein to achieve the desired results, while taking care not to exceed requirements, as excess would not bring any additional benefits and could even be counter-productive.

Protein consumption on non-training days

The consumption of whey protein on non-training days is a subject of debate among bodybuilders and athletes. 

Whey, renowned for its high bioavailability and richness in essential amino acids, notably BCAAs, is optimal for post-exercise recovery and the facilitation of muscle hypertrophy.

However, the need for its consumption on rest days remains uncertain, and it is not mandatory to take whey every day.

The consumption of dietary supplements such as protein powder could support this process, but its speed of absorption, a post-workout advantage, is not as crucial during these periods.

It is therefore suggested that whey be consumed with other macronutrients to slow down its absorption and prolong protein anabolism. If you're on a mass gainer program, this is the perfect opportunity to try out our recipes for homemade gainers that will slow down protein absorption. And don't forget to take a look at our 4 dietary programs for mass gain.

In the absence of training, priority should be given to a balanced diet, providing sufficient dietary protein to maintain muscle mass and support recovery. We come back to this point in our article on the best timing to drink your gainer when building mass.

Which amino acids are best for weight gain?

Recent research has highlighted the importance of essential amino acids (EAA), in particular leucine, one of the BCAAs, in muscle recovery and growth. 

Børsheim et al (2002) demonstrated that a 6-gram dose of EAA can significantly stimulate muscle protein synthesis when consumed after resistance exercise, underlining the non-necessity of non-essential amino acids in this context. 

This suggests that athletes and individuals engaged in resistance training should prioritize taking EAA-rich proteins after workouts to optimize muscle recovery.

Hulmi et al (2010) have further elucidated the role of whey protein (the scientific name for whey), rich in EAA, in enhancing muscle hypertrophy when combined with resistance training. 

Whey protein's superior role in muscle protein synthesis makes it a recommended protein source for people seeking to increase muscle mass and improve recovery, particularly when whey is consumed after exercise.

Whey Protein

• Manufactured in-house by Protéalpes
• No additives, no sweeteners
• Protein isolate from Rhône-Alpes

These professional clubs put their trust in us:

Whey Vanilla Whey Chocolate Whey Caramel Whey Mint Whey Strawberry Whey Café

However, periods of inactivity, such as bed rest, particularly in older adults, can blunt the muscle protein synthesis response to EAAs due to reduced mTORC1 signaling and amino acid transporter expression, as shown by Drummond et al. (2012). Maintaining EAA intake during these periods is crucial to counter muscle loss and support metabolic health. It will then be necessary to maintain maximum physical mobility, even in bed (physiotherapy) to optimize muscular results.

For those following plant-based diets, Berrazaga et al (2019) noted that plant proteins are less anabolic than animal proteins due to lower digestibility and EAA content. To remedy this, enriching plant proteins with specific EAAs from various sources, or blending them with animal proteins, can improve their muscle mass-maintaining capabilities . This is the practice of some plant protein brands.

For vegans or vegetarians following a plant-based diet or experiencing periods of inactivity, strategic EAA supplementation is necessary to support muscle anabolism.
But beware! Although EAAs, and more specifically BCAAs, are most involved in muscle metabolism, it's crucial to remember that these will be as part of a biologically complete protein (with all the other amino acids) and not in their extracted, isolated form, as can sometimes be found commercially.

Sources : 

1. Wycherley, T. P., Moran, L. J., Clifton, P. M., Noakes, M., & Brinkworth, G. D. (2014). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Journal of the International Society of Sports Nutrition, 12(1), 48. https://doi.org/10.1186/s12970-014-0062-0
2. Rutherfurd, M., Fanning, A., Miller, B., & Moughan, P. (2015). Comparison of plant and animal proteins in relation to dietary protein quality evaluation in human nutrition. Food & Function, 6(3), 728-737. https://doi.org/10.1039/C4FO01130H
3. Arnal, M. A., Mosoni, L., Boirie, Y., Houlier, M. L., Morin, L., Verdier, E., Ritz, P., Antoine, J. M., Prugnaud, J., Beaufrère, B., & Mirand, P. P. (2000). Protein feeding pattern does not affect protein retention in young women. The Journal of Nutrition, 130(7), 1700-1704. https://doi.org/10.1093/jn/130.7.1700
4. Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes. Medicine & Science in Sports & Exercise, 42(2), 326-337. https://doi.org/10.1249/MSS.0b013e3181b2ef8e
5. Snijders, T., Res, P. T., Smeets, J. S., van Vliet, S., van Kranenburg, J., Maase, K., Kies, A. K., Verdijk, L. B., & van Loon, L. J. (2015). Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. The Journal of Nutrition, 145(6), 1178-1184. https://doi.org/10.3945/jn.114.208371
6. Trommelen, J., & van Loon, L. J. (2016). Pre-sleep protein ingestion to improve the skeletal muscle adaptive response to exercise training. Nutrients, 8(12), 763. https://doi.org/10.3390/nu8120763
7. Børsheim, E., Tipton, K. D., Wolf, S. E., & Wolfe, R. R. (2002). Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology-Endocrinology And Metabolism, 283(4), E648-E657. https://dx.doi.org/10.1097/00005768-200205001-01686
8. Hulmi, J. J., Lockwood, C. M., & Stout, J. R. (2010). Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism, 7(1), 51. https://nutritionandmetabolism.biomedcentral.com/counter/pdf/10.1186/1743-7075-7-51
9. Drummond, M. J., Dickinson, J. M., Fry, C. S., Walker, D. K., Gundermann, D. M., Reidy, P. T., ... & Rasmussen, B. B. (2012). Bed rest impairs skeletal muscle amino acid transporter expression, mTORC1 signaling, and protein synthesis in response to essential amino acids in older adults. American Journal of Physiology-Endocrinology And Metabolism, 302(9), E1113-E1122. https://dx.doi.org/10.1152/ajpendo.00603.2011
10. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). The role of the anabolic properties of plant- versus animal-based protein sources in supporting muscle mass maintenance: A critical review. Nutrients, 11(8), 1825. https://www.mdpi.com/2072-6643/11/8/1825/pdf?version=1565172503
11. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein by Am J Physiol - 1997
12. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis by Schoenfeld BJ, Aragon AA, Krieger JW - 2013
13. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training by Harry P. Cintineo, Michelle A. Arent, Jose Antonio, and Shawn M. Arent - 2018