How Much Protein Do You Really Need to Build Muscle?

The Protein Debate

Ask five lifters how much protein you need, and you'll get five different answers. 1 gram per pound? 2 grams? More is always better?

Let's look at what the science actually says.

The Research Consensus

A 2018 meta-analysis by Morton et al. analyzed 49 studies and over 1,800 participants. Their conclusion: protein intake beyond 1.6g per kg of bodyweight (0.73g per lb) showed no additional benefit for muscle growth.

That's right—0.73 grams per pound, not 1 gram.

The Practical Range

Optimal: 1.6-2.2g per kg (0.73-1g per lb)

Minimum effective: 1.2g per kg (0.55g per lb)

For a 180 lb (82 kg) person, that's:

• Optimal: 130-180g protein daily
• Minimum: 100g protein daily

Quality vs. Quantity

Not all protein is created equal. Focus on:

Complete Proteins (contain all essential amino acids)

• Meat, fish, poultry
• Eggs, dairy
• Soy, quinoa

Leucine Content

Leucine is the primary amino acid that triggers muscle protein synthesis. Aim for 2-3g of leucine per meal. High-leucine sources:

• Whey protein (most concentrated)
• Beef, chicken, fish
• Eggs

Timing: Does It Matter?

Yes, but less than you think.

The "anabolic window" isn't 30 minutes—it's more like 4-6 hours. What matters more:

1. Total daily protein - Hit your target every day
2. Distribution - 3-5 protein-rich meals work better than 1-2 larger ones
3. Post-workout protein - Within a few hours is fine; don't stress the exact timing

Common Protein Myths

"More protein = more muscle"

Beyond the optimal range, extra protein is just expensive carbs. Your body converts excess to glucose.

"You can only absorb 30g per meal"

False. You can digest and use more—it just takes longer. A larger meal means slower absorption, not wasted protein.

"Plant protein doesn't count"

Plant proteins work, but you may need 10-20% more total intake due to lower digestibility and leucine content.

Tracking Protein with RepLog

While RepLog focuses on workout tracking, the Weekly Check-ins feature lets you log your nutrition compliance alongside your training. Correlate your protein consistency with your strength gains over time.

The Bottom Line

Aim for 0.7-1g of protein per pound of bodyweight. Distribute it across 3-5 meals. Prioritize complete proteins.

That's it. Don't overthink it.