Bodybuilding Fitness

How Much Protein Do You Really Need to Build Muscle?

How much protein a day to build muscle?

LAST UPDATED: April 3rd, 2022

Proteins are the most important thing you need to build muscles.


Every guy who is working out at the gym knows that.

Even guys who are not physically active know that.

But, how many proteins per day do you really need to grow your muscles?

That’s what I am going to write about today.

What is the optimal amount of proteins?

The optimal amount of proteins is about 0.5 gr per pound when we talk about a healthy adult.

Being physically active requires more proteins, of course.

So if you want to retain your muscles and allow your metabolism to function normally you need to intake about 0.5 gr of protein per pound.


                 your weight (pounds) x 0.5 gr = daily protein requirements to retain your muscles

Example: If you weigh 120 pounds you need 120×0.5 gr= 60 gr.

So, you need 60 gr of proteins a day if you want to retain the muscles you have. (this is an example if you weigh 120 pounds)

How much protein do you really need a day to build muscle?

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Active adults who go to the gym regularly (who weightlift and want to build muscles) should intake about 1,5 grams of proteins per pound.

Even though it doesn’t seem much, 1,5 gr per pound is actually quite enough for most active guys.

It’s up to you whether you’ll intake more or less than that.

Nevertheless, it doesn’t necessarily mean that with that intake you will build more muscles or lose them.

This is an equation to calculate how much protein you need a day to build muscle:

                 your weight (pounds) x 1.5 gr = daily protein requirements for muscle building

Example: If your weight is 120 pounds then you need 120×1.5= 180 gr

So, you need 180 gr of proteins per day to build your muscles (for example, you need to calculate your protein requirements depending on your weight).

What’s the best source of proteins?

Best muscle building foods

The best source of proteins is food high in the amino acid Leucine.

Leucine is one of the Branched-chained Amino Acids.

For example, food high in leucine will enable the best protein synthesis, even 3-4 hours after your meal.

This refers mainly to the meat or milk proteins.

Foods high in leucine are poultry, salmon, tuna, and eggs.

Read my list of the best protein foods here.

Don’t forget, you shouldn’t intake big amounts of proteins at once.

Distribute the protein intake through several meals.


Consuming big amounts of proteins at once (for instance, 200 grams of proteins) can cause most of the amino acids to be sent to the liver where they oxidate and turn into sugar, and extra sugar is stored as fat. (1)

You’ll have a counter effect and instead of growing muscles, you’ll grow love handles.

In addition, if you want to increase the intake of proteins and you are active at the gym, there are many protein supplements.

The most famous (and most effective)is surely whey protein.

How Much Protein a Day to Build Muscle – Bottom Line:

Well, if you want to grow your muscles, follow these rules:

  1. Intake 1.5 gr of proteins per pound daily.
  2. It would be ideal to intake at least 30grams of proteins through food high in leucine (poultry, eggs…).
  3. To build muscles eat at least 4-5 meals high in this protein every 3-4 hours.

This refers to people who work out and there are many factors that differ such as weight, muscle percentage, fats, age, and genetics.

But these general rules will definitely help you increase your muscle mass.

How to intake enough protein after a workout?

The best way is through supplementation. (2)

As you know I don’t approve of steroids.

The only supplements I am using are natural supplements.

And the best post-workout supplement for muscle growth is Tri-Protein.

So, read my review of this supplement.

Tri-Protein Review

tri-protein review

Tri-Protein is the best natural protein supplement for muscles.

It is made by CrazyNutrition.

How does Tri-Protein Work?

This supplement is made of the 6 most important amino acids for muscle growth.

But what makes Tri-Protein different from other protein supplements is that these amino acids are released in 3 stages.

Actually, amino acids are digested in 3 different stages in order to feed your muscles with maximum proteins.

So, your muscles will grow 24/7 and you will have more energy and strength.

Also, it will reduce sore muscles and fatigue.

Ingredients of Tri-Protein supplement

As I said, this supplement is made of natural ingredients only.

Here you can see the ingredients:

  • Whey Protein Isolate
  • Whey Protein Concentrate
  • Casein Protein
  • Whey Protein Hydrolysate
  • Chocolate Powder

One package is 2 pounds (1 kg) and it consists of 71% protein.

You will intake 21 gr of proteins with one dose.

Tri-Protein is suitable for vegetarians.

Note: You can check every single ingredient in the picture below.

tri-protein ingredients

How to take Tri-Protein?

creatine powder

You should take this supplement approximately 30 minutes after your workout.

You can take it during non-workout days, too.

Whenever you feel a lack of energy you can take this supplement.

Add a scoop of Intensive Pre-Train to 16 oz of water (2 glasses) or juice or smoothie.

Shake it well, or stir.

You should take it once per day.

And the best time to take it is after your workout if you want to increase muscle mass.

One package is enough for 4-5 weeks.

For the best results, I suggest you use it regularly.

The flavor of this supplement is chocolate.

Tri-Protein Review: Testimonials

Here you can see some feedback from gym-goers that used this supplement:

Tri-Protein testimonials

Safety and side effects

Tri-Protein is one of the safest protein supplements on the market.

This is a safe supplement that doesn’t have side effects due to its natural formula.

Actually, this supplement has all the necessary nutrients for good post-workout muscle growth.

You will pump your muscles without the unpleasant side effects other supplements can have.

Of course, read the label carefully if you are allergic to anything.


Where to buy Tri-Protein?

The only place where you can buy it is on the official website.

You can find the information you need there.

The price of 1 package is 44.99$.

If you subscribe you will get 20% off.

So, you will get one package for 35.99$.

If you exercise 4-5 times per week, one package is enough for a month.

There is a 60-day money-back guarantee.

Shipping is free.


So, How Much Protein Do You Really Need to Build Muscle?

The optimal amount of proteins is about 0.5 gr per pound when we talk about a healthy adult.

Being physically active requires more proteins, of course.

So if you want to retain your muscles and allow your metabolism to function normally you need to intake about 0.5 gr of protein per pound.

The best way to intake more proteins is to eat high-protein foods and natural supplements.

The best natural protein supplement is Tri Protein.


  • Héctor Nunez

    I have 45 , and I will like to start work in my body , I am 5-7” and my weight it is 162Lbs, I am not gym person what do recommend for gain muscles

    • Cliff Thomas

      Hi Hector! I suggest you start slowly. You are 45, so I suggest you to read this article first. Click here.

  • Larry

    What protein supplements you use for muscles?

    • Cliff Thomas

      I am using Blackwolf. This is a protein powder and I am using this as a pre-workout in my bulking phase. You can check Blackwolf here.


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