Protein
Protein is the macronutrient that builds and repairs muscle and other tissues, made up of amino acids and providing 4 calories per gram.
Published by Repit Fitness · Last updated
Key facts
- Essential for muscle growth and recovery.
- Common target: 1.6–2.2 g per kg of bodyweight.
- The most satiating macronutrient.
- Found in meat, fish, eggs, dairy, legumes, and supplements.
Protein is the building material of the body. When you train, you create the need to repair and add muscle tissue, and dietary protein supplies the amino acids that make that possible. It also supports countless other functions, from enzymes to immune cells.
For active people aiming to build or preserve muscle, intake matters more than timing: research supports roughly 1.6–2.2 grams per kilogram of bodyweight per day, spread across meals. Protein is also the most filling macro, which is why higher-protein diets make fat loss easier to sustain.
Frequently asked questions
How much protein do I need to build muscle?
Most evidence points to 1.6–2.2 g of protein per kg of bodyweight per day for building or preserving muscle, spread across the day.
Can you eat too much protein?
For healthy people, high protein intakes are safe. Very high amounts simply displace other nutrients or get used for energy rather than providing extra benefit.
This article is general information, not medical advice. Talk to a doctor or registered dietitian before making changes if you have a health condition, are pregnant or take medication.
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