The subject of how much protein you need to build muscle is one that almost always seems to generate debate and controversy.
On the one hand, you have the mainstream nutritionists saying that the RDA (Recommended Daily Amount) is enough, and that any protein over and above this amount is simply wasted.
Protein Muscle
The RDA for protein is set at 0.8 grams per kilogram (0.36 grams per pound) of bodyweight per day. Consuming the RDA, an 80-kilogram (176-pound) guy would get around 64 grams of protein each day.
Most bodybuilders, on the other hand, will consume upwards of 2 grams per kilogram of bodyweight. This translates to 160 grams of protein per day for the same 80-kilogram man. Those using anabolic steroids (many of which improve the body's ability to utilize protein) will probably consume a lot more.
Who's right?
Well, you could build SOME muscle on 0.8 grams of protein per kilogram of bodyweight per day. But most guys are not interested in simply building muscle. They want to gain muscle at the fastest possible rate without wasting time or effort.
To build muscle fast, you need an adequate supply of protein. But you DON'T need the crazy amounts I've seen some people recommend, such as 2-3 grams of protein per pound of bodyweight.
The International Society of Sport Nutrition recently looked at all the research on protein and exercise, and concluded that "individuals engaging in strength/power exercise should ingest 2 grams of protein per kilogram of bodyweight per day."
This is in line with the vast majority of scientific research that I've looked, which shows that the optimal protein intake for building muscle in natural trainees (i.e. guys who aren't on the juice) is around 1 gram of protein per pound of bodyweight (roughly 2.2 grams per kilogram).
So, to work out what your daily protein intake for muscle growth should be, simply use your weight in pounds. For example, if you weigh 170 pounds, you'd aim for 170 grams of protein per day. Combined with a diet that provides plenty of calories, this is all the protein your muscles need to grow bigger and stronger.
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