How Much Protein do I Need for Muscle Building and Recovery?
The amount of protein you need for muscle building and recovery can vary based on several factors, including your individual goals, body weight, activity level, and overall health. However, there are general guidelines that can provide a starting point. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight for sedentary adults. However, those engaged in regular exercise, especially resistance training for muscle building, may require higher protein intake.
General Protein Guidelines:
Sedentary Adults:
RDA: 0.8 grams of protein per kilogram of body weight.
Active Individuals:
For those engaging in regular physical activity, the American College of Sports Medicine (ACSM) suggests a protein intake of 1.2 to 2.0 grams per kilogram of body weight.
Endurance Athletes:
Endurance athletes may benefit from a protein intake on the higher end of the range (1.2 to 1.4 grams per kilogram).
Strength and Power Athletes:
Strength and power athletes, involved in resistance training for muscle building, may benefit from higher protein intake, ranging from 1.6 to 2.0 grams per kilogram.