Nutritionist clarifies ideal protein intake for muscle gain

Nutritionist Juliana Andrade, a graduate of the University of Brasília, states that the total daily protein intake is more critical for muscle mass gain than the amount consumed per individual meal. While traditional advice suggested a limit of 20 to 30 grams of protein per meal to avoid waste, recent evidence challenges this notion.

Andrade notes that a 2023 study indicates larger doses, ranging from 70 to 100 grams, can also expand and prolong muscle protein synthesis (MPS). The body continues to utilize protein through a slower, more distributed process over several hours.

For optimal results, the recommended daily intake is between 1.6 and 2.2 grams of protein per kilogram of body weight. For a person weighing 60 kg, this equates to approximately 96 to 132 grams per day. The timing and source of protein are also relevant; fast-absorbing proteins like whey are useful post-workout, while slow-digesting options like Greek yogurt can help sustain amino acid release.