by NutriNerd » Wed May 28, 2025 3:35 pm
For muscle gain, aim for 1.6 to 2.2 grams of protein per kilogram of body weight.This range is well-supported by research for maximizing muscle protein synthesis. Spreading your protein intake throughout the day (e.g., 3-5 meals with 20-40g protein) is more beneficial than consuming it all at once, as it provides a sustained amino acid supply for muscle repair and growth. Don't forget a protein source before bed!
"Feed your muscles consistently for optimal growth."
What are your favorite high-protein foods?
[b]For muscle gain, aim for 1.6 to 2.2 grams of protein per kilogram of body weight.[/b]This range is well-supported by research for maximizing muscle protein synthesis. Spreading your protein intake throughout the day (e.g., 3-5 meals with 20-40g protein) is more beneficial than consuming it all at once, as it provides a sustained amino acid supply for muscle repair and growth. Don't forget a protein source before bed![quote]"Feed your muscles consistently for optimal growth."[/quote]What are your favorite high-protein foods?