How Much Protein To Build Muscle

Hi Dr. Bell, How much protein should I take/ day if I’m a bodybuilder trying to put on size?

The most current research indicates the limit of how much protein you can take in and utilize is approximately 1.5-2.0 grams of protein/kilogram of body weight (0.68-0.9 grams of protein per pound). Therefore a 100 kilogram bodybuilder (220 pounds), needs a maximum of 200 grams/day. Though many nutrition scientists disagree.

Many studies have shown that maximum protein absorption for non-drug using strength athletes tops out between 0.7-0.8 grams of protein/pound of body weight. The studies indicate that anything above that level will end up as fat. Since there is a great deal of conflicting research and studies on this topic, I suggest you start out at 0.7 grams of protein/ pound of body weight and see how your body responds for 2 weeks. Then, increase your protein intake by 0.1 grams every 2 weeks and continue to monitor how you respond.

Using this method, you can find the ideal level that maximizes muscle gains without gaining fat.


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