If you’re looking to increase your muscle mass, how can enhancing your protein consumption benefit your workouts?

The Recommended Dietary Allowance (RDA) for protein is about 0.36 grams per pound of body weight, equating to roughly 54 grams for a person weighing 150 pounds. However, nutritionists are suggesting that many people could benefit from consuming between 60 to 90 grams of protein each day.

According to registered dietitian Jamie Nadeau, she advises aiming for “at least 20 grams of protein per meal to promote fullness,” although individual needs can vary.

For those focused on muscle growth, the recommended protein intake might be even higher. Here’s how experts suggest you can strike a balance.

How much protein is needed for muscle growth?

Nadeau suggests that individuals should consume a minimum of 0.8 grams of protein for every kilogram of body weight. For example, someone who weighs 150 pounds should take in at least 54.4 grams of protein each day.

However, if building muscle is your goal, increasing your protein intake can support “growth, development, and tissue repair,” as noted by Harvard Health.

“While everyone’s protein needs differ, most healthy individuals aiming to build muscle should target approximately 1.2-1.4g per kg,” Nadeau explains. This means aiming for about 81.6 to 95.2 grams for someone weighing 150 pounds.

Increasing your protein intake doesn’t have to be a challenging task involving hard-to-find protein powders or cooking large amounts of meat daily. Various foods, such as lentils, Greek yogurt, cottage cheese, milk, black beans, and peanut butter, also provide substantial protein.

“To simplify, I suggest including a good protein source in each meal and having at least one snack daily that contains 5-10 grams of protein,” Nadeau advises.

What are the effects of consuming excess protein?

Even with dietary choices, too much of a good thing can be harmful.

A high-protein diet can heighten the risk of kidney stones, as indicated by Harvard Health. Depending on the types of protein-rich foods consumed, excessive intake of red meat or saturated fat can also raise the chances of heart disease and colon cancer.

“It’s absolutely possible to overconsume protein,” Nadeau warns. She recommends keeping protein intake below 2g/kg.