Supplements: Protein

If you’ve spent any time researching fitness or muscle building, you’ve likely heard the mantra: “You need more protein!” But how much protein do you actually need to support muscle gain or preserve hard-earned muscle during fat loss?

In this post, we’ll break down the science behind protein intake, recommended amounts, and how to find the right target for your goals.

Why Protein Matters

Protein is essential for building and repairing muscle tissue. When you engage in resistance training or any form of strenuous physical activity, your muscles experience small tears. Protein provides the amino acids necessary to repair and grow those muscles, making them stronger and bigger over time.

Not getting enough protein can make it harder to gain muscle or even cause you to lose muscle—especially if you're in a calorie deficit.

The Recommended Protein Intake for Muscle Support

For individuals looking to gain or maintain muscle, most fitness experts and research studies agree on the following intake range:

• Minimum: 0.7 grams of protein per pound of body weight

• Maximum: 1 gram of protein per pound of body weight

This means if you weigh 150 pounds, your daily protein intake should fall somewhere between 105 grams and 150 grams.

This range gives you some flexibility. If you’re newer to resistance training or simply looking to maintain lean mass, aiming for the lower end (around 0.7g/lb) can be sufficient. If you’re aggressively trying to build muscle or you're in a caloric deficit while preserving muscle, shooting for the upper end (closer to 1g/lb) is ideal.

The supplements!

Protein supplements can be useful for those who struggle to meet their daily protein needs through whole foods alone. This can be a challenge due to a busy schedule, limited appetite, dietary restrictions, or the sheer volume of food required to hit higher protein targets. Supplements like whey, casein, or plant-based protein powders offer a quick, convenient, and efficient way to boost protein intake without the need for extensive meal prep or extra calories from fats and carbs that often come with whole foods.

There are thousands of great protein powder supplements on the market today. I recommend finding one that fits your budget, your taste, and doesn’t bother your stomach: If you’re lactose intolerant, avoid whey and casein proteins and stick to plant-based options. I personally buy my whey protein powder from Costco - they carry Optimum Nutrition Gold Standard Whey.

Protein bars can also be a great option to boost your daily intake! Look for a bar that has around 20 grams of protein with minimal fat and carbohydrates. One of my favorite brands at the moment are Pure Protein Bars.

Please reach out with any questions regarding protein intake, other diet or training questions!

Email: ReviveFitTraining@gmail.com