To build muscle, research commonly points to around 1.6 to 2.2g of protein per kg of bodyweight per day. For an 80kg person, that is roughly 130 to 175g daily, spread across your meals. Hitting your protein target consistently is one of the biggest levers for muscle growth.
Why protein matters for muscle
Protein provides the building blocks your body uses to repair and grow muscle after training. Without enough, even great training and a good program will underdeliver. It is the nutritional foundation of building muscle.
How much you need
A common evidence-based range for building muscle is roughly 1.6 to 2.2g per kg of bodyweight per day. Going far above that generally does not add more benefit. Find your number and aim to hit it consistently.
How to hit your target
- Spread it out: aim for protein at each meal rather than one big hit.
- Prioritise quality sources: meat, fish, eggs, dairy, and plant proteins.
- Use a shake if needed to top up on busy days.
Protein plus training
Protein builds the muscle, but training is the stimulus. The two work together: hard, progressive training plus enough protein and recovery. See progressive overload and pre-workout for building muscle.
Train hard enough to use it
Protein only helps if your training earns it. PUROX gives clean energy and focus so your sessions are intense enough to drive the growth your protein supports. Fuel, train, recover, repeat.
Make your training earn the protein
Clean energy and focus for muscle-building sessions. Try PUROX.
This article is general fitness and nutrition information for educational purposes and is not personalized medical or dietary advice. Consult a qualified professional for guidance specific to you. PUROX is a food supplement; follow the recommended serving and do not exceed it. Not suitable for those sensitive to caffeine, pregnant or breastfeeding women, or anyone under 18.
