How much protein should I eat per day. I am 29, male, and work out 6 days a week. My goal is to gain muscle


To support muscle growth and performance, and other experts in the field provide several general guidelines regarding protein intake:

  • Daily Protein Intake: Aiming for 1 gram of protein per pound of body weight is a commonly recommended starting point. More specifically, Dr. Andy Galpin mentions a range between 1.6 grams/kg to as high as 2.7 grams/kg of body weight depending on individual goals and conditions 1.
  • Protein Quality: High-quality protein, which includes most of the essential amino acids, especially leucine, can enhance muscle synthesis. Animal proteins typically offer a higher density of essential amino acids per calorie than plant-based proteins, but obtaining adequate protein from plant sources is feasible with thoughtful dietary planning 2.
  • Protein Timing: Ingesting quality protein early in the day can be beneficial for muscle maintenance and growth due to the circadian rhythms affecting muscle cells’ ability to incorporate amino acids. However, this doesn’t mean that protein intake later in the day should be avoided 3.

    Protein Intake

    Andy and Andy discuss the importance of protein intake and how it varies based on body weight. They emphasize the need to maintain a high protein intake and discuss how timing is less important for protein, but crucial for carbohydrates.

    Huberman Lab

    Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

Remember these are general guidelines, and individual dietary needs may vary. Consult with a healthcare provider or a nutrition expert to tailor these recommendations to your specific health, exercise, and muscle-building goals.