Gain the Edge: The Crucial Daily Protein Dosage for Muscle-Building Success

Check out this guideline for optimal muscle growth — for both men and women.

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Building muscle mass has become my predominant goal throughout my bodybuilding journey.

Although it has not always been my main goal, it has been the most beneficial for my health and well-being, especially as I age.

Building muscle takes hard work (especially when you get to my age). Part of that effort includes getting the right amount of protein.

Most experts suggest consuming about 1.6 grams of protein per kilogram of body weight each day to support muscle growth.

This means spreading protein intake across multiple meals to maximize its effectiveness.

Research indicates that eating around 0.4 grams of protein per kilogram of body weight per meal is ideal.

For example, a 70-kg person should aim for about 28 grams of protein spread over four meals.

This approach helps ensure a steady supply of amino acids for muscle repair and growth.