How Much Protein to Build Muscle?

For decades there have been many theories on how much protein is required for bodybuilders and athletes alike, some have been based on science others on pure speculation or guessing, but the one theory which has been most successful is a follows.

You should try and consume a minimum of 1 gram of protein per pound of body weight which is equivalent to 2.2 grams per kilogram of body weight. So a 12 stone man weighs 168 pounds, 1 stone equals 14 pounds, a kilo equals 2.2 pounds which means he or she should consume 168 grams of protein per day as a minimum intake. If taking performance enhancing products like steroids up to 2 grams of protein per pound of body weight should be consumed as steroids enhance the bodies ability to uptake protein (positive nitrogen balance) and increases muscle size dramatically when high protein is ingested.

Whey Isolates and Hydrolysed whey are currently the best proteins for the body to uptake especially for after a workout and in between meals during the day. For night time a blended protein of fast and slow release is excellent as the body can slowly absorb it during the time you are sleeping so that you do not starve your recovering muscles of essential amino acids, the building blocks of protein. Remember to eat small and often and make sure you consume protein at every meal so that you always keep in a positive nitrogen balance, if you do not do this you may hamper you recovery and growth.


Hi I'm Spencer Jackson and am area manager for Heroes Fitness Stores,I am a qualified personal fitness trainer, sports therapist and hold a black belt in kung fu, I am also an expert in sports nutrition, supplementation, core stability training, injury rehabilitation and sport science. At Heroes Fitness I sell Sport Supplements, boxing, martial arts, home fitness, core stability and aerobic equipment as well as sports injury products

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