How Much Protein Do I Need To Build Muscle? | Nutritionist Explains... | Myprotein

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Find out how much protein you need to build muscle, how to calculate your optimal protein target for muscle growth and how much protein your body can absorb per meal.
So you want to know how much protein you need to build muscle? You’ve come to the right place. Our expert nutritionist Richie Kirwan is here to take the guesswork out of protein requirements for muscle growth in this easy-to-follow video.
Whether you’re trying to get toned, shredded, or bulk up, it's essential that you get the right amount of protein if you want to see progress.
Find Richie on Instagram: @be_more_nutrition
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How Much Protein Do I Need To Build Muscle? | Nutritionist Explains... | Myprotein
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Опубликовано:

28 июн 2024

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Комментарии : 421

@MyproteinOfficial 3 года назад

Got any more questions? Want us to cover something that we haven't yet? Let us know in the comments below 👇 Whey or plant protein, which one's better? Richie explains all here 👉 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-u4VUFYgSiNk.html

@sudipmalu656 2 года назад

Sir My bodey weight is 58kilo and height is 5.3 inch tall,Now how much protein should i take in a day.....plz reply

@marco7838 2 года назад

I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??

@iainburry6651 2 года назад

@@marco7838 Why don't you listen to the video before asking stupid questions?

@marco7838 2 года назад

@@iainburry6651 sym

@korosenaiGames Год назад

This is what I’m confused about, let’s say I’m 108Kg and I need 1.6 X that, what if I lose weight every week. Do I have to change it every week ?

@sombrego2260 2 года назад

I was worried going into this video that the advices would be a bit wonky because usually big brands offer really random advices but this video is actually really great for anyone interested in seriously getting into bodybuilding or explaining to friends and family why you are eating every 3 hours.

@marco7838 2 года назад

@tinydefault8832 2 года назад

@@marco7838 kg is accurate but if it's lb it's 0.7g per lb or 1.6g per kg

@marco7838 2 года назад

@@tinydefault8832 oh okay so I weight 70kg so 112g of protein is enough to build muscle and gain weight?

@tinydefault8832 2 года назад

@@marco7838 112g is the perfect amount to build muscle at your body weight👍

@nickberkawitz6451 3 месяца назад

@@marco7838 The 1 gram per pound of body weight is supposed to be 1 gram per pound of lean body weight. Very few people have single digit body fat percentages. It should be .7 to 2 grams per kilogram of weight with 1.5 being the optimum for building muscle. There isn't much evidence that massive protein intake past that makes any difference.

@chinesespeakwelsh 3 года назад

That Irish accent makes everything he says peachy

@rkirwan1 3 года назад

Thank you... I've been working on it for years haha

@poisonousbadge126 2 года назад

I dont know what peachy is but yes

@KrlsOtc 2 года назад

Still not ginger

@marco7838 2 года назад

@@rkirwan1 I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??

@rkirwan1 2 года назад

@@marco7838 It depends on goals. I never use pounds just because I've used metric all my life. I think 1.2g/kg of body weight per day, split over 3 meals is a good baseline level for people who want to look after their muscle mass as they get older. There is definitely a case to be made for more protein (up to 2.4g/kg) if people really want to try and maximise muscle growth

@oopaoopa7160 Год назад

Its actually incredibly refreshing to have a proper and informed breakdown on this matter, great work and amazing video.

@shoukathussain8205 2 года назад

having routine and being consistent is a winning path

@ayushsachan8044 2 года назад

I haven't found any videos in the internet which is so much knowledgable about protein...hats off

@AscanderProductions 3 года назад

Best educational videos on working out and nutrition ive ever seen, keep up the great work!

@MyproteinOfficial 3 года назад

Awesome! Thank you!

@NuggetHe17 2 года назад

Such an easy and straight forward method and expelnation. Thanks for making this confusing new enviroment for us beginners, way easier to understand

@disxconnect1657 2 года назад

This was the most research-based information on protein synthesis and recommendation. Absolutely loved this! :)

@sidjohnson1776 2 года назад

by far the most knowledgeable video on this subject - appreciated

@Clavanz 2 года назад

Addressing the myths was actually super helpful. Thanks for slipping that in.

@veradaloisio7898 Год назад

Richie, this video was fantastic to understand how much protein we should take if we want to build muscle! Thanks 🤩

@narseh123 11 месяцев назад

I appreciate your professional advice delivered in a clear and concise fashion.

@iumz4253 2 года назад

I can't believe this single video helped me more than hours of looking in the internet

@suntharanmuniandy4230 2 года назад

Excellent fact and presentation. Thank you!

@Mark-ks9jj Год назад

Clear and easy to follow no BS information without the sales pitch - perfect!

@amnatrabelsi7398 2 года назад

YOU CLEARED ALL THE CONFUSION

@cameronrothery4613 Год назад

Sage advice. In this seven minute video you get thoughtful - and easily understood - advice about how much protein, and how often. Not sure most bodybuilders and athletes will need MORE information than this. Well done!

@stuarturquhart9363 2 года назад

Great video - keep them coming

@JuanMateoUno 10 месяцев назад

LOVE IT ,WELL EXPLAINED 💪👍👍👍👍👍That deserve a 5 star 💪

@danielpiper2721 3 года назад

Thanks for this… great video!!!

@svenkonig453 Год назад

Love hearing an Irishman/Scot explain protein breakdown effectively and to the point. Had a bit of a fancy tone to it, appreciate it.

@samtrtraore4301 9 месяцев назад

The most best explanation so far

@bobdv2741 Год назад

Great video , and very clear explanation

@deadacrats6281 8 месяцев назад

good video my man, very easy to understand, maths is simple and now i know exactly how much protein i need. cheers from Australia 🇦🇺 my man 👍🏻

@anamariamalo 2 года назад

Very insightful and easy to follow. Thank you! I’m small and I didn’t want to go for protein shakes. I do track the macros of my food, though, so this is very useful.

@margaretrangel7223 Год назад

Same here. Being smaller makes it fairly easy to hit protein goals without shakes since we don’t need a crazy high amount of protein! I prefer to get as much as I can from just food and use shakes for days that I’m really struggling.

@itz_mafi2340 Год назад

@@margaretrangel7223 but it’s hard to eat for example 108 protein per day for me

@jakemoran5225 2 года назад

Very appreciated video, thank you :)

@yuikadir2786 5 месяцев назад

Thank you bro for dis u really help me to understanding

@nemuritorul0076 Год назад

This really help me alot ,ty

@Mica-vc8zc Год назад

Thank you so much very well explain 👍

@FerintoshFarmsPhotography Год назад

Cool, i've tried looking up if I should eat to my goal weight or current weight to no success, helped clear up a lot of stuff.

@eastonkeith3253 3 года назад

I really appreciate that you try to always address the common myths. Keep it up 👍🏼

@Bmac2324 2 года назад

Best video yet!

@marthejose9027 2 месяца назад

Awesome explanation!

@xaverbishop6506 8 месяцев назад

Thank you Mr. McGregor.

@ilikechorizopizza0 2 года назад

This was really helpful tysm

@amrmnegm 2 года назад

Very helpful video thanks

@allenglishknives6823 3 года назад

Love these videos 👍🏻

@MyproteinOfficial 3 года назад

That's great to hear!

@mohidabdelmagid1675 3 года назад

Great video!

@volvix4521 3 года назад

Top-notch quality, short and on point videos and on top of that it's evidence-based! It would be fantastic if you guys leave the link to the researches mentioned in the description. Amazing. Thank you!

@tovonasyangelo 2 года назад

great diet plan, just got mine

@marco7838 2 года назад

@smezey Год назад

@@marco7838 did you even watch the video?!?!?!?!

@marco7838 Год назад

@@smezey huh

@dampeer9612 2 года назад

amazing insight!

@ninjamatt2164 Год назад

You’re the best lol! Thanks for making this a lot less complicated 😅😊❤

@avikbandyopadhyay4018 Год назад

Great Insights.. This was my first video on this channel.. Thank you. 👍🙏

@hyperspacedude4936 2 года назад

Hi thanks so much this has made it very clear for what I need to have and what to do as I'm starting out and I'm quite a stick but with the work I do there is a lot of lifting and running around and pushing heavy objects around and after 6 months of working there can start to see a bit of gain 😅so wanted to maximise the gains with having protein shakes or bars at work and on my days off to work out now just got to know what the differentness between the protein shakes are and the bars too

@jamal22958 6 месяцев назад

If you want the best results with minimal side effects take protein the normal way. Food is your best bet. Protein shakes and bars are there only if you cant consume what you need.

@kepler240 2 года назад

you might want to add standard weights and measures too

@freedompark_ 9 месяцев назад

only in this video did i learn about calculating your protein intake that way!!!!

@kimorahackett7500 2 года назад

I worked out for years thinking I was a hard gainer, but the reallity is I just had a bad. I then tried the Agoge diet, and started seeing much faster and better results.

@ricacasumpang8298 2 года назад

I used Agoge too, it's a great meal plan, takes out all the boring out of dieting

@smg601 2 года назад

The most important part to losing weight is diet of course, the hardest part is staying consistent

@Ahmed_Siamreal Год назад

Very useful video thank you from Egypt ❤

@DTHAEW 2 года назад

Great video 👍💪

@rogerang2145 7 месяцев назад

For an endurance athlete, what would be your advice regarding creatine and whey protein consumption for muscle recovery

@davidzochowski9916 Год назад

Very insightful, thank you.

@parthgarg6688 2 года назад

great diet plan, just got mine

@media7134 3 года назад

Wow amazing video. The information was delivered really well

@haydencantu7843 2 года назад

Arent you the guy from the video....

@alessio0510 2 года назад

@@haydencantu7843 no, the guy from the video is Richie Kirwan

@adamplim9492 2 года назад

Goes to show that the average person doesnt need a protein supplement. Eat the right amount of Fats/carbs and meats the protein usually comes way above the necessary intake. My fitness pal taught me this real quick.

@Livinlivin836 2 года назад

Just ordered my first myprotein order 💪🏽

@piruk4422 Год назад

If you want to maintain your current muscle mass while continuing your usual gym routine, then what would the protein intake be?

@What-sf5ey 2 года назад

Thanks man

@ghazikhan1842 Год назад

Thank you 😊👍

@mellypr Год назад

Hallo! 😄 I have watched 2 of your videos about MPS and you have mentioned, that when we eat more protein than necessary, it won't stimulate MPS (...any further?). I am not sure, how to understand this. For example, if i eat 30 g per meal, it will be stimulated, in the case i only need 30 g. But for example, if i eat 50 g, does it mean that it won't stimulate MPS any further, or does it mean, that it won't stimulate MPS at all, cause i ate more protein than necessary? Thank you for the professional videos! 😃

@jonathantrigg7690 Год назад

Hi, does adding your Inulin supplement to a Whey Protein Shake hinder the absorption of one of your Whey Proteins.

@rezzyyyx6088 Год назад

Great video

@Secret_Takodachi 10 месяцев назад

4:08 My pilates/barre instructor may have finally gotten me to take my fitness & health seriously. But even she can't stop me from giggling at the use of the phrase refractory period for muscle growth. I'm a man damn it! DON'T YOU DARE EXPLAIN THAT TERM TO ME! I've known what those were since I was a teenager! 😂❤ Excellent video! Thanks for all your informative, straightforward and overall helpful videos. 👍

@shoukathussain8205 2 года назад

gonna try, thank you ?

@vincentphiri7288 2 года назад

So how many scoops of EVL Whey protein should I ingest per meal per day? My BMI is 88.3

@21_champion 2 года назад

such an awesome guy

@sasidaranr7050 2 года назад

Good information bro

@caldoesstuff7290 2 года назад

Had my first Whey shake today and wow it’s so much tastier then I thought. Especially after a hard work out.💪

@roberttornkvist1186 Год назад

Can you talk about what foods are best for muscel growth

@danielviana3222 6 месяцев назад

very good man

@z5brh Год назад

Does it matter if i drink a lot of protien instead of eating??

@bomousa9836 Год назад

Thaaaaanks a lot

@ffrider3505 Год назад

can u do a review about Beef protein vs whey?

@BazzaOTW Год назад

Outstanding! Been working my ring off at the gym not putting on enough muscle for my effort and didn’t realise I wasn’t eating enough protein or in the right way…

@danielzhang7 Год назад

hi sir... Thank you for the very good explanation. But I have a small question, is the number 25 a standard formula? And where does that number come from?

@peterolley7159 2 года назад

I normally walk around on stilts so do I add the extra height to my calculations?

@iCarryBoatsAndTheLogs Год назад

Yeah it’s a weird one because when I went to the gym and measured up I have a high muscle percentage but also high fat too so I’m trying to cut whilst maintaining gains

@zaneleggett 2 года назад

Will more protein help with recovery?

@anthonydecarvalho652 Год назад

I enjoy you work and do an excellent job. My story is different. I used to eat 4-5 times in a day. Several years ago i went to a program of eating twice a day in a four hour window. Results; more muscle growth (after years the same) and more energy and better BMI.

@incorectulpolitic Год назад

Are you still following the eating twice a day in a 4 hour window? At that times do you eat your meals, what macros per meal and what do you eat in those 2 meals?Also, how much water and salt per day?

@takeiteasy2476 Год назад

thanks sir

@DaveKeeler 3 года назад

I want to know what weight is the invisible ball you hold during all your videos man :)

@anniecollins2942 3 года назад

Now I can't unsee it 🤣

@MyproteinOfficial 3 года назад

😂😂😂

@rkirwan1 3 года назад

just under a kilo. any heavier and I couldn't move my arms as freely :)

@user-xt5kz9zx5l 2 года назад

interesting topic

@ConsigliOnline. Год назад

if my result of the formula of lean body weight is the same of my bodyweight what does it mean? that means that this bodyweight is ideal?

@neel-uronchondi9339 2 года назад

Liked n Subscribed !

@PrithviBishwokarma 2 года назад

discipline is key

@zeeshankhanyousafzai4501 2 года назад

What about carbs and fats intake???

@silentgrind34 Год назад

If I take 100 grams in the morning (4 scoop isopure) then another 100 grams at night. Would that work For the shake I use 1-2 cups of spinach ice almond milk and the protein

@njebarikanuyeconstantin 2 года назад

Good is better than even other

@nalcon1 2 года назад

Great explination. A lot of videos simply say .8 to 1 gram. They don't factor in BMI. 1 weigh 140lb. There is no way I can choke down 140 grams of protein.

@jZamora87 Год назад

bmi doesn't matter. look it up. it doesn't apply to most people.

@Gibba1 Год назад

I’m 64kg, 141pounds and my weight goal by the end of the year is 80kg how much protein, calories and carbohydrates should I have each day

@Yamayorya 2 месяца назад

Also a question of price and affordability

@limonrahman6410 4 месяца назад

Hey i need a help. My protein powder drum says to take 3 scoops a day(1 serving) but everyone in my gym takes 1 scoops what should i do? Im confused im mew haha. The company is enervit

@michaelpenfield8582 4 месяца назад

How about an older (65 or older) body builder?

@healthhandsomeness479 2 года назад

What if I like too just eat 2 meals a day when I eat more than that I start binge eating

@rimshashafiq9970 Год назад

Can someone explain how i calculate my protein he lost me at the measuring protein bit? 😭

@ccconsulting6960 2 года назад

How about if I only want to get leaner and lose fat?

@kabirjhuremalani1786 3 года назад

Richie is the coolest human

@rkirwan1 3 года назад

Haha I love it when people tell me lies like that!!

@MyproteinOfficial 3 года назад

Not a lie, we agree!

@Lulu-kt6gr Год назад

What if you are intermittent fasting? Is it good enough to get the proper amount of protein per day in one or two meals? And this is if you are not trying to be a bodybuilder but simply get lean and build muscle.

@martinmckenzie8620 Год назад

asking the right questions

@barneypivnick4513 Год назад

Crickets....

@Darkshine369 Год назад

I learned from another video that research shows, if you have solid 3-4 meals spaced out with protein, that it’s only slightly better muscle growth than 2 high protein meals a day. Just don’t go down to one meal/ day. I also do IF so imma keep doing it to keep all the benefits of IF 👍

@asaf2323 Год назад

So im 95kg and 0.4 times that is 38 grams of protein per meal. Doesn't that mean alot of the protein i eat wouldn't be used for muscle growth? Should i just eat more meals?

@korosenaiGames Год назад

This is what I’m confused about, let’s say I’m 108Kg and I need 1.6 X that, what if I lose weight every week. Do I have to change it every week ?