How much protein do you actually need to build muscle? | Eric Helms

How much protein do you really need to build muscle — and do women in perimenopause or menopause need more? In this conversation, Eric Helms breaks down the evidence behind some of the most common protein recommendations, including the widely quoted 1.6 grams per kilogram of body weight, when higher intakes may be useful, and why your starting point matters more than obsessing over a supposedly perfect number.

Eric also explains how protein needs change when you’re dieting and trying to preserve lean mass, why resistance training matters far more than squeezing out the last few percentage points from protein intake, and whether women really need 30–50 grams of protein at every meal to stimulate muscle protein synthesis.

KEY TAKEAWAYS

1.6 g/kg Is a Strong Target — For most people trying to build muscle, around 1.6 grams of protein per kilogram of body weight is a very reasonable daily target.

More Isn’t Always Better — Benefits continue to diminish as protein intake gets higher.

Dieting Changes Your Needs — When in a calorie deficit, moving closer to 2 g/kg may help preserve muscle mass.

Your Starting Point Matters — Moving from a low protein intake to a moderate one may produce a bigger benefit than pushing an already high intake even higher.

Training Comes First — Progressive, intense resistance training is more important for building muscle than maximising protein intake.

Per-Meal Protein Is Often Overcomplicated — Daily protein intake and distributing it across at least three meals matters more than chasing an exact dose at every sitting.

30–40 g Per Meal Can Work Well — If your daily protein target is around 120 grams, splitting it relatively evenly across three meals is a practical approach.

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