A huge meta-analysis was carried out in 2017, looking at the effects of protein supplementation on strength and muscle gains. They looked at a total of 49 relevant RCTs for longer than 6 weeks.

The key takeaway fact is this: eating more than 1.62g protein per kg of weight per day resulted in no more RET-induced gains in FFM.

To put it simply, eating 1.62g protein per kg of weight per day is the best way to maximize gains in strength and muscle.

However it turns out that there can be quite big differences between individuals when it comes to how much protein they need for building up muscle (7).

One review found that 1.6g protein per kg is actually the mean optimal intake, making it an average that is likely to work well for average people.

For the purposes of adding as much muscle as possible and looking awesome, intake should be somewhere between:

1.6-2.2 grams of protein per kilogram per day / 0.73-1 grams of protein per lbs.

However, vegan protein tends to be less anabolic than animal-based protein.

This is due to less BCAA and leucine content, in addition to the fact that our bodies don’t always digest plant-based protein as efficiently (8). However, you can always supplement with a vegan BCAA.

Furthermore, do bear in mind that higher protein intake can be good during a weight loss period, as protein can help to effectively preserve muscle mass when shredding (9).

For instance, an 80-kg, or 176-pound plant-eater would thus need to eat:

176 x 0.73-1 = 128-176 g of protein.

For a vegan bodybuilder, this is a very crucial thing to take into account.

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Last modified: 2nd March 2021