Protein Intake for Muscle Gain: Daily Targets and Timing That Actually Matter

For healthy people with normal kidney function, slightly higher protein is generally safe, but benefits for muscle gain flatten out around 2.2 g/kg for most. Very high intakes mainly add cost and can displace other nutrients. If you have kidney or metabolic issues, follow your healthcare provider’s guidance.

You will build some muscle, but you’ll grow faster and recover better if you maintain consistent daily protein, including rest days. Muscle repair and growth continue for 24–48 hours after training, so what you eat on off days still matters.

No. A shake is convenient, not mandatory. If you had a protein-rich meal within a few hours before training, you already have amino acids available. If you trained fasted or haven’t eaten in 3+ hours, having 20–40 g of protein within about 1–2 hours after training is a smart, simple habit.

You’ll still digest and use the protein, but muscle protein synthesis peaks and then drops after each meal. Spreading your protein across 3–5 meals gives you multiple growth ‘pulses’ and is generally more effective for hypertrophy than one or two large feedings.

Some gains are possible with suboptimal protein, especially for beginners, but you will likely progress slower and find it harder to maintain muscle during fat loss. Adequate protein makes every rep and set work harder for you by giving your body the raw materials to build new muscle tissue.