Is 100 Grams of Protein Enough to Build Muscle?

 

When it comes to resistance training for maximum muscle hypertrophy,  there's a growing trend among experts to recommend significantly more than the FDA's daily protein intake.

Muscle hypertrophy is the technical term for the process of building muscle. It occurs when you put your muscles through a certain amount of stress and strain, causing them to break down and rebuild themselves, making them bigger and stronger. 

So, how much protein do you need daily for maximum muscle hypertrophy from resistance training? 

Well, according to the ACSM (2020): 

"To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight."

However, in a more recent recommendation by the ACSM (2021), they appear to have upped the higher end of that amount, - stating: 

"The total daily recommended protein intake is approximately (1.2 to 2.0 g/kg/d). 

Note: the ACSM recommendation is well above the RDA recommended amount for daily protein intake. The RDA recommendation is 0.8 grams per kilogram.

But if you want to build muscle, you need at least 2.5 grams of essential amino acid leucine per meal (depending on your age). Getting enough leucine is necessary to ensure that your muscles get the signal they need to build themselves up.

Leucine is an essential amino acid that plays a crucial role in muscle protein synthesis. It's one of the branched-chain amino acids (BCAAs) needed to maintain and build muscle mass, improve athletic performance, and preserve healthy bones.

Many plant-based proteins have insufficient levels of leucine - although it is possible to build muscle using mainly plant-based proteins. And this can help people who need to eat a high-protein diet on a low budget while reducing their negative impact on the current climate crisis.

Hope that helps! @YourCoachDavid

Your Coach David is a former Cognitive Behavioral Psychotherapist and Clinical Behavior Consultant turned Certified Stress Management & Sleep Science Coach. He's also an International Sports Science Association (ISSA) Certified Personal Fitness Trainer and Nutritionist.