How much protein to build muscle?

For decades there have been many theories about the amount of protein needed by bodybuilders and athletes alike, some based on science, others on pure speculation or guesswork, but the most successful theory is as follows.

You should aim to consume a minimum of 1 gram of protein per pound of body weight, which is equivalent to 2.2 grams per kilogram of body weight. So, a 12-stone man weighs 168 pounds, 1 stone equals 14 pounds, one kilo equals 2.2 pounds, which means he should consume 168 grams of protein per day as a minimum intake. If taking performance-enhancing products such as steroids, up to 2 grams of protein per pound of body weight should be consumed, as steroids improve the body’s ability to absorb protein (positive nitrogen balance) and increase muscle size dramatically when eating a high protein content.

Whey isolates and hydrolyzed whey are currently the best proteins for the body to absorb, especially after a workout and between meals throughout the day. For the night, a combined fast and slow release protein is great, as it can be slowly absorbed by the body during the time you sleep, so you don’t deprive your recovering muscles of essential amino acids, the building blocks of protein. Remember to eat little and often and make sure you consume protein at every meal so you always maintain a positive nitrogen balance, if you don’t you can hamper your recovery and growth.