Calculating protein requirements

For muscle growth and repair, aim to get sufficient protein and essential amino acids across two to four meals per day, with 700–3,000 mg of leucine per meal. Whole foods are generally preferred as the source. 1 2

• Leucine: This essential amino acid helps trigger muscle protein synthesis, supporting muscle growth and repair. 3
• Protein sources: Steak, chicken, fish, and eggs generally provide more essential amino acids per calorie than nuts or plant sources. 4
• Plant-based diets: Vegans and vegetarians can support muscle growth; leucine supplementation may help if their meals don’t provide enough. 5
• Meal frequency: Eating six or seven times daily isn’t necessary for typical muscle performance; two to four meals can support repair, growth, and strength. 6