Experts Urge 1.6-2.4 Grams of Protein per Kilogram for Muscle Growth
Updated
Updated · GQ · Jul 22
Experts Urge 1.6-2.4 Grams of Protein per Kilogram for Muscle Growth
1 articles · Updated · GQ · Jul 22
Summary
Active people aiming to build muscle generally need more than the standard 0.8 grams of protein per kilogram a day, with Raiders nutrition director Ricky Ng targeting 1.6 to 2.4 grams per kilogram for players.
Protein timing matters less as a post-workout rush than as steady intake: Ng recommends eating it three to five times daily because the body cannot store extra protein the way it stores carbohydrates.
Sarah Gilbert said most Americans already consume more protein than they need, so extra shakes or oversized dinners do not add muscle-building benefits if total intake is already sufficient.
Ng highlighted leucine-rich foods such as salmon, eggs, kefir, Greek yogurt, chicken and beef as stronger choices for muscle repair, especially when paired with omega-3s and vitamin D.
Both experts said protein supports recovery only when paired with actual training, while excessive focus on high-protein diets can crowd out fruits, vegetables and other nutrients.