Is 100 grams of Protein Enough to Build Muscle? 

January 8, 2024 |

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In the fitness industry, there is a never-ending debate about how much protein someone needs to consume each day in order to see results.

Some people claim that you only need 30 grams per day, while others say you should be consuming upwards of 150 grams per day. In this blog post, we’ll explore the research on how much protein is necessary to see muscle gains and provide some tips on how to hit your daily protein goals.

The fact is that you need protein to grow new muscle tissue.

Neither carbohydrates nor fats can turn into muscle, and you need the amino acids found within the protein to accrue new contractile tissue.

Your protein requirements will depend on various factors such as your weight, muscle mass, age, and activity level. The exact number of proteins you need is impossible to calculate as the math does not exist.

Thus, you shoot for a round number and try to stay nitrogen positive. Will 100 grams suffice?

Are 100 Grams of Protein Enough for Muscle?

Studies have shown that when combined with a caloric surplus, eating more protein can lead to leaner gains compared to eating less protein. This means that protein plays a crucial role in the amount of muscle accrued.

Depending on your weight, sex, age, and activity level, 100 grams of protein could build muscle. The protein certainly won’t go to waste; and will repair certain tissue in the body.

You’ll need to eat between 0.9 to 1.36 grams of protein per lb of bodyweight daily to grow muscle tissue.

Are 100 Grams of Protein a Day Enough?

Protein requirements differ vastly from person to person; there’s even evidence that the older you get, the more protein you require due to the inability to utilize amino acids.

If you are not engaged in any activity every week, 100 grams of protein a day could be enough. The average human only requires 0.4 grams per lb of bodyweight. If you are engaged in training or weight lifting of any sort, this will not be enough.

To maximize your performance and muscle gains, you will need to eat between 0.9 – and 1.36 grams of protein per kg of bodyweight.

How Much Protein Do You Need to Build Muscle?

A recent study published in 2014 found that even if you overconsume protein by 500% compared to the recommended amount by the RDA, you still will not gain fat.

Depending on how much you exercise, your sex, your age, and your protein quality, you might need anything between 0.4 – 1.36 grams of protein per lb of body weight per day. If you are more active or older, your protein requirements will increase.

Also, if you are following a plant-based diet, you might want to combine different protein sources to ensure you have all the amino acids you need.

How Much Protein Should a 65kg Man Eat?

Various studies show protein consumption is directly linked to muscle gain, strength gain, injury prevention, and general wellbeing. Of course, the next question is, how much? Well, follow this handy little table below.


Protein Intake (grams)

65kg Inactive Male, Younger than 40 years old: 50 – 70
65kg Active Male, Younger than 40 years old: 120 – 170
65kg Inactive Male, Older than 40 years old: 70 – 100
65kg Active Male, Older than 40 years old: 150 – 220

What Proteins Build Muscle?

Protein differs significantly from carbohydrates and fats in composition and their effects on the human body. This means we would probably want to consume high-quality versions of each to make sure you have a balanced diet.

Technically, any protein has the capabilities to build muscle.

The best protein to build muscle will be a protein that can digest easily and is highly bioavailable, such as whey protein, whole eggs, fish, lean meat, and pea protein.

As long as you are consuming enough protein over the day, you will be able to build muscle – as long as you train, of course.

How Can I Eat 142 Grams of Protein a Day?

Bodybuilders are known to consume massive amounts of food and protein per day.

This is to accrue as much muscle tissue as possible, and they have a few tricks you can use in your daily life.

  • Eating more frequently is an easy way to get more protein during the day.
  • Eating protein that digest easier will allow you to eat more per sitting; such proteins include proteins typically lower in fat.
  • Consuming protein in liquid forms, such as a shake, will allow for better digestion.
  • Choose higher protein carbohydrates such as oats over rice or pasta over potatoes.
  • Adding a post-workout protein shake could potentially help increase the total amount of protein consumed.

How Do I Gain Muscle Fast?

When you’re driving to a destination, you always have the choice of driving economically or fast. Both have their perks; however, both have their drawbacks. Certain individuals will try to do both simultaneously and succeed at either.

First off, you need to be in a caloric surplus. You will need to be eating anywhere between 10 – and 20% more than maintenance. You will also need to be eating enough protein.

Combined with this, you will need to follow a resistance training program that incorporates progressive overload in one way or another. Lastly, you will need to take 2 – 3 rest days per week to ensure your muscles and central nervous system have ample time to recover.

Do You Need to Lift Heavy to Build Muscle?

To build muscle, you need to eat enough food and train hard enough with a decent amount of rest. This may sound simple, but each of these variables has much smaller degrees of variability; it can become intimidating.

You need to be training with resistance to build muscle.

You do not need heavy weights to build muscle, even though getting stronger via heavy weights is one of the easiest ways to gain muscle.

Are 100 Grams of Protein a Day Enough to Lose Weight?

You’ll often hear fitness folk claim that protein is essential for fat loss and that it can accelerate fat loss and help build or retain muscle on your journey.

Protein is crucial in a fat loss phase, and 100 grams could potentially be enough.

Shooting for 0.4 – 1.36 grams of protein per lb of body weight per day would put you in a safe position regarding muscle retention.

Final Thoughts

So, what is the answer to our original question – is 100 grams of protein enough to build muscle? The answer is yes and no. If you are sedentary and looking to put on a little bit of muscle, then 100 grams per day should be plenty.

However, if you are an athlete or someone who regularly exercises, your body will need more than that amount in order to see results.

Trying to figure out how much protein you need can be tricky, but with a little bit of trial and error and some help from experts, you should be able to find the right amount for your individual needs.

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