What is the recommended protein intake to support muscle gain for most individuals?

The recommended protein intake to support muscle gain for most individuals falls between 1.0 to 1.6 grams per kilogram of body weight. This range is considered optimal for enhancing muscle protein synthesis and providing the necessary building blocks for muscle repair and growth following resistance training.

Research indicates that protein intake within this range can effectively support hypertrophy, particularly when combined with adequate caloric intake and appropriate training protocols. This amount ensures that the body has sufficient amino acids available for muscle recovery, while also taking into consideration the individual's overall activity level and specific goals.

Intakes below this range, such as 0.5 grams per kilogram, are generally insufficient for muscle gain, as they do not provide enough substrate for effective muscle repair and growth. On the other hand, while higher intakes like 2.0 or 3.0 grams per kilogram may be seen in some specialized contexts or by certain athletes, they are typically unnecessary and not supported by general research for most individuals. Excessive protein intake can also lead to potential negative health effects, including kidney strain in susceptible individuals. Thus, the selected range of 1.0 to 1.6 grams offers a balanced approach for muscle gain without the risks associated with excessive consumption.