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, Andrew Huberman 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 Insights

  Andy Galpin

  Andrew Huberman

  Aiming for about 1 gram of protein per pound of body weight is a solid starting point, with higher intakes leading to fewer concerns about protein type and timing. Recent research suggests that total protein consumption is more critical than the source, especially when considering non-animal proteins. While protein timing may not significantly impact results, carbohydrate intake timing remains essential for optimizing training performance and recovery.

  

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

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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.