Until quite recently, the answer to this question has been based on years of empirical evidence from bodybuilders and strength athletes, with the standard recommendation being 2.2g/kg/day.

However, science has now provided a much clearer picture of how much protein we should be eating to maximise muscle gains and it’s a lot less than first thought.

Some new information

In a recent study, researchers conducted a systematic review of the best available research (randomised controlled trials) on protein dosages to maximise muscle growth.

What they found was that protein consumption beyond 1.62g/kg/day resulted in no further resistance training induced gains in lean muscle mass (Note – this figure is inclusive of total body weight, not just Lean Body Mass (LBM) or Fat Free Mass (FFM)).

What does this mean?

Put in simple terms and using the example of an average male trainee weighing 75kg, you will maximise your muscle gains with only 126 grams of protein per day (75kg multiplied by 1.62).

Similarly, using the example of a female weighing 60kg that works out at 97 grams of protein per day to maximise gains.

Compare these numbers to the previous recommendation of 2.2g/kg/day: 165 grams of protein for a 75kg male and 132g/kg/day for a 60kg female.

The take home message

Getting in enough protein is paramount for your gains, but there’s only so much protein you can use for muscle growth.

Eating more than you need is not the most efficient or economical way to build muscle.

That being said, this is not the final word on this hotly debated topic. Indeed, for those dieting or in hypo-caloric eating states, research indicates you actually benefit from consuming more protein than this.

To ensure you’re meeting your daily protein requirements, check out the extensive Bulk Nutrients protein range.

With over 30 different, great-tasting and best priced proteins, you’ll be sure to find a protein supplement to suit your needs and budget.


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Kyle Williams

Kyle Williams

Kyle is an Australian adventurer and fitness coach, with over 20 years experience in these fields as an athlete, coach and expedition leader.

View Kyle's complete profile on his Bulk Nutrients Ambassador page.


  1. Adam Howarth
    March 7, 2018 at 10:10 pm

    Does the timing of the protein intake matter? i.e. Is the 3 hour rule good science? Does how easily the protein is broken into amino acids matter? i.e. Eggs or beef, versus hydrolysed whey protein isolate?

    • Hannah Rabe
      March 8, 2018 at 10:43 am

      Hey Adam, the thirty minute window post training has been disbarred to some extent, but it is great to have after a session to help with that initial muscular recovery.
      In terms of the fastest absorption rate, hydrolysed whey is definitely faster than regular whey or protein from food. It’s already been broken down and is ready to be absorbed immediately. In fact in the case of our Hyper Hydrolyse 15 minutes after ingestion, up to 70% of Hyper Hydrolyse is hydrolysed – meaning the body has virtually an instant supply of digested whey fractions. Within 30 minutes, over 90% of Hyper Hydrolyse will have been hydrolysed.
      Our Future Whey, which is a blend of free form amino acids, is also absorbed really quickly as the aminos are already in their free form so they’re ready to be absorbed by the body almost instantly.