What is the optimal protein dose for muscle building?
According to the International Society of Sports Nutrition (ISSN), optimal intake is 1.4 to 2.0 g of protein per kg of body weight per day, distributed in doses of 20-40g every 3-4 hours, with 700-3000mg of leucine per serving.
Protein is the most studied nutrient in sports nutrition. Yet myths persist: "more is better", "you need to eat within 30 minutes post-training", "whey is essential". Here's what science actually says.
ISSN Official Position on Protein
Key ISSN Recommendations (Jäger et al., 2017)
- Daily intake: 1.4 to 2.0 g/kg/day for most athletes
- In caloric deficit: up to 2.3-3.1 g/kg/day to preserve lean mass
- Per serving: 0.25 g/kg or 20-40g of high-quality protein
- Leucine: 700-3000 mg per serving to trigger protein synthesis
- Distribution: spread intake every 3-4 hours
The Anabolic Threshold
The anabolic threshold is a minimum level of protein/essential amino acids needed to trigger muscle protein synthesis (MPS). This threshold varies by age and context:
- Young adults: ~20g of high-quality protein is enough
- Older adults: threshold increases (~40g needed)
- Post-exercise: threshold decreases (muscle becomes more sensitive)
The Anabolic Window: Myth or Reality?
Contrary to popular belief, according to ISSN: the anabolic effect of exercise lasts at least 24 hours. There's no need to consume protein within 30 minutes post-workout.
Practical Applications
Optimized Protein Plan
- On waking: 20-40g (after overnight fast)
- Pre or post-workout: 20-40g with 2-3g leucine
- Meals: distribute to reach 1.6-2.0 g/kg/day
- Before bed: 30-40g casein or cottage cheese ⚠️ (based on Res et al. 2012 methodology, not directly cited)
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