How Much & Why Protein Is Needed For Bodybuilding & Muscle Gain?

You might have seen many people roam around shaking their protein shakes and drinking them regularly. So, this might bring a thought in your mind that is bodybuilding muscle gain all about taking protein? 

While muscle gain is not entirely dependent on protein intake, it is safe to say that protein plays a crucial role in muscle development. So, for the ‘guy muscle gain’ that you’re looking for, protein intake needs to be monitored. 

Now, this might bring in many questions in your mind. What should be the meal plan for muscle gain? Is protein that important? So, keep reading to find answers to all your questions. 

Is protein important for bodybuilding muscle gain? 

Protein is a very necessary nutrient and plays a crucial role in muscle development. One of the most important things about this nutrient is that it doesn’t get stored in your body as carbohydrates or fats. 

If your body does not need that amount of protein, it leaves your body as a waste product. This is why people with a muscle gain workout plan rely on protein as a part of gaining muscle. Their daily diet must contain protein to ensure that their muscles grow the way that they would like. 

In addition to this, protein also works well as a secondary energy source for your body after carbohydrates. This is why protein shakes are so famous. 

It has been scientifically proven that proper protein amounts not only affect growth but also contribute to it. Studies have shown that a person should take about 0.36 grams of protein per pound of their body weight. 

Now when it can be difficult to get this much amount of protein in your diet through natural sources, supplements come in clutch. This is why you see so many protein shakes around you. In addition to muscle growth, protein also contributes largely to your health. 

This nutrient is present inside all of your cells and is therefore necessary to live. In addition to this, it also serves as an alternative source for energy consumption by your body. This is why protein is so vital for your growth and nourishment. 

How can protein contribute to muscle weight? 

A lot of our body is made up of protein which includes your skin, hair, muscles, and bones too. Due to the severe need for this nutrient, there is a constant turnover of protein going on in your body. 

Some of it is getting broken down in the process of catabolism and some, through anabolism, are getting built up. So, to have a meal plan for muscle gain, it is important to consider the amount of protein that you’re consuming regularly. 

When you exercise, you can cause your muscles to stress. This can cause wear and tear in your muscles and sometimes can also cause injuries. To ensure that your muscle repairs after this, proteins are required. They help in the building and repairing of muscles. 

So, a crucial part of your diet should be that you ensure that your protein and calorie intake is more than what is being broken down in the body for repair and nourishment of the body. 

How to calculate protein requirements?

Now, you might be confused about how you can calculate your protein requirements. The process is not very simple, but through a little hit and trial of various approaches, you can get the general idea of the requirement. 

Some of the approaches are:

  • One of the widespread ideas about protein is by using preconstructed tables that instruct on what should be the protein intake based on your bodyweight. However, this can be very generalized
  • Another great idea is to use protein calculators. They come in the clutch too and help you get an idea of the protein that your body requires. 
  • The third idea is to calculate protein based on a specific percentage of your calorie intake. Generally, a 10% to 30% range is selected. However, if you’re looking for muscle gain, you can ensure that about 20 to 25% of your calorie intake is due to proteins. 

How much protein is required daily for bodybuilding muscle gain? 

While these methods can suffice the needs of many, it is still important to know the basic procedure that lies behind these methods. 

While there is no sure shot way to find out the amount of protein that you should take, if you have certain information about yourself and your lifestyle, your calculation about a healthy protein intake can become way simpler. 

So based on your lifestyle and workout frequency, the various groups of people and their protein requirement is:

  • People who don’t exercise: many people who don’t exercise assume that they don’t require protein because they’re not gaining any muscle anyway. But this is the wrong approach. Even those who don’t exercise need protein. While it can be less than regular, it is required that you take protein equivalent to about half of your body weight. For example, if your body weight is 70 kg then you require about 35 g of protein regularly. 
  • People who occasionally exercise: for those who might work out about twice or thrice a week, protein plays a crucial part too. It is recommended that you take protein that is equivalent to about 70% to 80% of your body weight. For example, for a 70 kg man who occasionally goes to the gym, 49-56 g of protein per day is enough. 
  • People who regularly exercise: for those who show up about 5 to 6 times a week, a maximum amount of protein is required. This helps you be at par with your training. Such people require protein that is equivalent to your body weight every day. For example, for a 70 kg man, 70g protein will be required daily for optimal muscle gain. 


One thing is for sure, that protein plays a vital role in your muscle gain process. Therefore, you must include it in your meal plan for muscle gain. 

With these insights, you’ll easily be able to get the right intake of protein and see better results in your overall health and bodybuilding muscle gain as well.