Protein and Muscles: Are You Doing It Right or Throwing Money Away?

If you go to the gym, even if it's just to check out the scenery (or your muses, of course!), you've probably heard that protein is the king of muscle building. Chicken, eggs, whey, red meat... the list is long, and the obsession with this macronutrient is even greater.

But the question that everyone wants to know (and that many people get wrong) is: how much protein do you really need to consume to become a muscle machine? Will eating an entire cow a day make you look like Thor faster? Don't worry, let's demystify this story in a light and direct way!

The role of protein: It's not magic, it's science!

Think of your muscles as a brick wall. When you train hard – lift weights, run, do any activity that challenges your body – you are actually causing small "cracks" or micro-injuries in these bricks. And what about protein? It is the cement, the essential material that your body uses to repair and rebuild these bricks, only now, stronger and bigger than before. This is how hypertrophy happens!

The ideal amount: Less whining, more results!


The truth is that there is no single, inflexible rule, but the consensus among most experts and serious athletes points to a very efficient range:

For those who train with a focus on hypertrophy: the general recommendation varies between 1.6 and 2.2 grams of protein per kilo of your body weight per day.

Let's look at a practical example: If you weigh 80 kg and your goal is to gain muscle mass, you would be aiming for something between 128 grams (80 kg x 1.6 g/kg) and 176 grams (80 kg x 2.2 g/kg) of protein per day."

"Oh, but my friend eats 3g per kilo and he's huge!"

It could be that he needs a little more, or that he's just eating what he likes. But science shows that, for most people, consuming much more than 2.2g/kg does not bring significant additional benefits in terms of muscle gain. Your body has a limit on protein absorption and synthesis. The excess, most of the time, ends up being used as energy or simply eliminated. In other words: it can be money thrown away and unnecessary effort.

Where does this protein come from?


You don't have to live only on chicken and sweet potatoes (unless you really like them!). Protein is found in many foods:

Lean meats: Chicken breast, flank steak, filet mignon.

Fish: Salmon, tilapia, tuna.

Eggs: The most complete, cheapest and versatile source!

Dairy products: Milk, yogurt, cheeses (cottage cheese, ricotta).

Supplements: Whey protein, casein – they are practical for achieving goals, but they are not a substitute for a solid diet.

Vegetables and legumes: Beans, lentils, chickpeas, broccoli (yes, they also contribute!).

The tip is to distribute this intake throughout the day, in all your meals, to ensure a constant flow of amino acids to your muscles.

Beyond protein: where the magic happens!


It is vital to remember: protein alone does not work miracles. To build the body you dream of, you need a complete combo:

Intelligent and consistent training: This is the main stimulus for muscle growth.

Carbohydrates: The energy for you to endure the training and recover. Don't be afraid of them!

Good fats: Essential for hormone production and several body functions.

Quality rest: Your muscles grow when you are sleeping, not at the gym!

Hydration: Water is life, it is essential for all metabolic processes.


So, my friends, the next time you are preparing your plate or thinking about your post-workout shake, think smart. Protein is your powerful ally, but in the right dose, combined with the complete package. Less is more, or rather, the right is the ideal.!