Protein and Calories for Muscle Growth: How Much Is Enough?
Training tells a muscle it needs to get stronger, and food supplies the material to do it. Without eating enough, even the best program gives modest results. The good news is that the numbers that matter are simple.
Protein: how many grams a day?
For someone who lifts weights, the commonly recommended amount is about 1.6 to 2.2 grams of protein per kilogram of body weight per day. Going beyond that usually adds little.
Spread protein over 3 to 5 meals, around 20 to 40 g each. Good sources: chicken, fish, eggs, low-fat yogurt and cheese, legumes and lean red meat.
Calories: how big a surplus?
You don't need to eat far above what your body needs to build muscle. A small surplus, about 5 to 10 percent above maintenance (usually 200 to 300 kcal a day), is enough for most people. A very large surplus turns into fat more than muscle.
- If your weight rises by more than about 1 to 2 percent of body weight per month, you are probably eating too much.
- If your weight hasn't moved in several weeks and your lifts aren't getting heavier, eat a little more.
- Beginners build muscle faster and can gain a bit more freely. Experienced lifters progress more slowly.
Carbs and fat
After protein and calories, split the rest of your energy between carbs and fat. Carbs fuel training, so don't ban rice, bread, potatoes, oats and fruit. Healthy fats (olive oil, nuts, fish) can make up roughly 20 to 35 percent of calories.
Do you need supplements?
No. Normal food is enough. Protein powder is just a convenient way to reach your protein number. If you are considering supplements, talk to a doctor or dietitian first, especially if you have a medical condition.