Nutritional guidelines for protein consumption and muscle growth

Nutritionists and official standards emphasize that protein intake must be balanced with physical activity to be effective. Without progressive muscle stimulation through exercise, excess protein consumption does not lead to muscle growth but may instead result in fat accumulation.

In Mexico, the official standard NOM-051-SCFI/SSA1-2010 sets a reference of 1 gram of protein per kilogram of body weight daily for the general population. For individuals seeking muscle gain through training, recommended ranges typically fall between 1.6 and 2.2 grams per kilogram.

Excessive protein intake can lead to side effects such as constipation, diarrhea, increased thirst, gas, and foamy urine. While healthy individuals may tolerate higher amounts, excessive consumption can accelerate kidney deterioration in those with pre-existing renal diseases.