(If you weigh 200 pounds, that’s 100 grams protein per day.) The American College of Sports Medicine recommends endurance athletes need 1.2 to 1.4 grams per kilogram (.54 to 63 grams per pound) and bodybuilders need 1.6 to 1.7 grams protein per kilogram body weight (.72 to .77 grams per pound).
Is 200 grams of protein enough to build muscle?
Each gram of protein contains four calories. Meanwhile, the American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
How many grams of protein do I need to put on muscle?
When it comes to muscle mass, studies usually don’t look at the percentage of calories but rather daily grams of protein per kilograms or pounds of body weight. A common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg.
How much protein should a bodybuilder take per day?
The Academy of Nutrition and Dietetics recommends that bodybuilders eat 1.2 to 1.7 grams of protein per kilogram bodyweight each day (Caspero, 2014). For example, a 190-pound (86 kg) bodybuilder should aim for 103 to 147 grams of protein daily.
How much do I need to eat to build muscle?
Eat frequently, every 3-4 hours, and aim for 6 small meals during the day. Try not to lump your calories into 3 big meals, as it will make you feel sluggish. Eat a minimum of 20-30 grams of protein at each meal.