How Much Protein Is Needed?
How Much Protein Is Enough?
The RDA is 0.8 grams per kilogram of body weight. A better rule of thumb used by those trying to build muscle is 1 gram per POUND of body weight. Acceptable also are 0.8 grams per POUND.
Unless you're used to working in kilograms, pounds is easier.
So .8 x 215 for me equals about 150 grams daily, rounding a little. I attempt to get this much, and it's not entirely difficult. I just had to start thinking about what I eat.
To summarize: To build muscle, you need more protein. If you want a reference, look at:
Tipton, KD, Ferrando AA, Phillips SM, Doyle D Jr., Wolfe RR: Post exercise net protein synthesis in human muscle from orally administered amino acids. American Journal of Physiology, 1999; 276:E628-34.
