We’ve all seen it - gym-heads pounding five protein shakes a day, ordering triple chicken with a side of egg whites, and somehow squeezing 300g of protein into 24 hours like it’s a full-time job.
But here’s the thing: more protein doesn’t mean more muscle. In fact, if you’re eating way over the recommended amount, you could be wasting calories that would actually serve you better as fuel for your workouts.
Let’s dig into how much protein is optimal for building muscle - and why going overboard might be doing less than you think.
The Science-Backed Protein Range
💡 The sweet spot for muscle growth? 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. This is the range supported by a large body of research for optimising muscle development and recovery.
- If you weigh 60kg, that’s 96 - 132g per day.
- If you weigh 80kg, that’s 128 - 176g per day.
That's right - it’s nowhere near 300g. In fact, there are rapidly diminishing returns going towards the higher end of the spectrum of 2.2g/kg. That means if you’re already hitting the lower end of the range, you’re already getting most of the muscle-building benefits.
So... What Happens If You Eat Too Much?
It’s not dangerous (unless you’ve got kidney issues or other health conditions), but it’s also not helpful. Eating more protein than your body can use doesn’t turn into more muscle. Instead, it just gets used for energy - something carbohydrates are actually much better at providing.
This means you could be leaving yourself short on the fuel you actually need to train harder and lift heavier, an aspect that is just as pivotal for muscle growth.
TL;DR?
The excess calories are better off used for carbohydrates rather than protein. We recommend:
- Hit the 1.6 - 2.2g/kg protein range based on your bodyweight
- Use the rest of your calories for carbs and fats - feel better, train harder, more gains.