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Ever think “How Much Protein do I need to build muscle”? Almost all of us have heard the scripture out of the Broscience Bible Chapter 1 verse 1:

“Thou Shalt Consume 1 to 1.5g of Protein Per Pound of Body Weight.”

Yet have you ever stopped to think if these claims were true? Or how much protein you REALLY NEED to build muscle?

This is what we aim to do today for you!

We will take a science-backed approach and show you exactly how much protein you need to consume to gain muscle!

How Much Protein to Gain Muscle – What Science Tells Us

Let’s get straight to it and see what the experts tell us.

In a 2011 Study from the Journal of the International Society of Sports Nutrition, they found that the maximum benefit level for 42 strength-trained athletes (bodybuilders, powerlifters, etc.) is 2.0g of protein per kg body weight.

In another 2012 study from the same journal, they concluded that 1.2g to 2.0g protein per kg body weight is optimal.

A 2011 Study by the Journal of Sports Sciences concluded 1.3-1.8g of protein per kg body weight will yield the best results.

If we look at a 2018 Study also from the Journal of the International Society of Sports Nutrition their recommendation is 1.6g to 2.2g of protein per kg body weight.

After that the results for increased protein intake are negligible and they just get sent out as waste as your body can only synthesize so much protein naturally.

Working out an average for these we get a minimum of around 1.35g and an optimal amount of 2.0g protein per kg body weight.

So do we really need 1 to 1.5g of protein per pound of body weight to build muscle as a regular lifter?

The answer as you can clearly and emphatically see has been proven to be NO!

As science has proven, as natural lifters we can expect to make EXCELLENT gains with 0.7-0.9g of protein per pound of body weight.

Where did the Broscience Recommendation Come From?

Now you may beg the question, “But where did the 1g to 1.5g per pound story originate? Surely it must be right?” 

This story originated from bodybuilders who were using steroids.

Naturally, when you use steroids your body will be able to recover far faster and synthesize so much more muscle protein.

This means you build muscle far faster and thus need more protein.

However, for the regular gym goer like you and me who is trying to build as much muscle as you can naturally, 0.7 to 0.9g per pound bodyweight is just fine!

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.

training program

There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come.

But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term.

So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself.

YES! I Want to Build Some Serious Muscle – Click Here

We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

Sharing is caring!

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come. But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term. So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself. YES! I Want to Build Some Serious Muscle - Click Here We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

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