When it comes to building muscle, consuming too little or too much protein isn’t the answer—a moderate intake is best.
Muscle protein is constantly being broken down and rebuilt. While certain factors can influence this rate, the body has a natural limit. Simply increasing the supply of raw materials (protein) won’t necessarily enhance muscle growth. Instead, excess protein may go to waste, and worse, your body could become more efficient at breaking down muscle tissue.
Dr. Ron Rosedale has discussed how high protein intake can lead the body to digest and break down its own muscle tissue—a process you definitely want to avoid. It’s similar to fat metabolism: consuming more dietary fat can make your body better at utilizing both dietary and stored fat, which is why high-fat, low-carb diets are so effective for body composition.
For resistance-trained males looking to build muscle, 1.0 gram of protein per pound of body weight (2.2 grams per kilogram) is often considered the standard. Women typically require 0.6 to 0.8 grams per pound due to lower muscle mass.
However, this 1.0 g/lb guideline should be seen as an upper limit for those engaging in moderate to high-intensity training. Sedentary individuals or those engaging in lower-intensity activity will do better with less. Research by Phillips et al. (2016) suggests that an intake of 1.2 to 1.6 grams per kilogram of high-quality protein per day is ideal for optimal health.
Take-Home Message
Too much of a good thing can be harmful, and protein is no exception. While your fat and carbohydrate intake will vary depending on several factors, moderate protein intake, spread evenly throughout the day, is best for optimal health and performance.
