The Dose That Builds
Meta-analyses of resistance-training studies find muscle gains rise with protein up to about 1.6 g/kg, with diminishing returns to 2.2 g/kg, beyond that, extra protein is just calories.
For a 75 kg lifter, that's 120–165 g daily. Lean meats, dairy, eggs, legumes, and soy are the usual workhorses; a scoop of whey is convenience, not magic.
The Per-Meal Window
Muscle protein synthesis saturates at roughly 20–40 g of high-quality protein per meal, the 'muscle-full effect'. Spread across four feedings, that comfortably delivers a 1.6–2.2 g/kg day.
Post-workout timing matters less than old bro-science claimed: the anabolic window is hours wide, and total daily protein predicts gains better than clockwork shakes.
Plant Protein, Honestly Assessed
Plant proteins build muscle, studies show equal gains to animal protein when total intake and leucine content are matched. That usually means eating slightly more total protein and combining sources (grains + legumes, soy).
Older adults need more protein per meal (30–40 g) to overcome anabolic resistance, one of the cheapest anti-frailty interventions available.
Sources
FAQ
How much protein do I need to build muscle?
1.6–2.2 g per kg of body weight daily, about 120–165 g for a 75 kg adult, alongside progressive resistance training.
Can I eat too much protein?
For healthy kidneys, intakes up to 2.5 g/kg are well tolerated; beyond that, extra protein displaces other nutrients without adding muscle.
Does plant protein build muscle?
Yes, with varied sources and slightly higher total intake to match leucine, plant-based diets build muscle comparably to omnivorous ones.
Important disclaimer: Results are educational estimates, not a substitute for professional medical advice. Discuss your numbers with a clinician before acting on them.