How to Build Muscle Mass: How Much Protein Should You Really Eat?
It’s almost automatic: you weigh your carbs and healthy fats to the gram, but when it’s time to serve protein you pile it on—because “protein doesn’t make you fat” or “I’m bulking, bro.” Sound familiar? Let’s replace guesswork with science.
How Much Protein Does Your Body Need Each Day?
Most trained adults thrive on 1.5–2 g of protein per kilogram of body weight—that’s roughly 0.68–0.91 g per pound. Want a personalized number? Try our Protein Calculator (link) to dial in your exact target.
Are Supplements Worth It?
BCAAs. Leucine the star amino acid can switch on muscle-protein synthesis, but overdosing spikes insulin and may add body-fat. Save them for heavy lifting days instead of sipping all day long.
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Creatine. Expect early “water-bloat” as your muscles store extra fluid, yet the payoff is bigger strength gains over time. Creatine helps your muscle fibers contract harder so you can lift heavier and grow.
Training That Triggers Muscle Growth
Muscles grow when you stress all their fibers. Two proven ways:
1. High-rep fatigue (think 20-rep squats).
2. Load-induced failure heavier weights you can’t lift more than 4–10 reps (women: 4–8 reps). The second strategy recruits every fiber faster, so start here and raise the load the moment those reps feel easy.
Build Your Muscles in Bed
Forget the mythical “one-hour anabolic window.” Your body keeps repairing for up to 24 hours post-workout. Quality sleep plus magnesium or choline super charges that repair loop, says Savvy’s science director Dr. Carlos Jaramillo.
What’s Realistic Muscle Gain?
Men: ~0.7–2.2 lb (300 g–1 kg) lean mass per month—if training, fueling and sleeping like a pro.
Women: ~0.7–1.1 lb (300–500 g) per month under the same conditions. Gains slow after the first year, so play the long game.
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Savvy Tip: Track progress with body-comp scans or tape-measurements, not just the scale, to see true muscle growth.
Key Takeaways
Aim for 0.7–0.9 g protein/lb body weight.
Favor heavy, low-rep sets to recruit maximum fibers.
Leverage supplements strategically—BCAAs on lift days, 5 g creatine daily.
Prioritize sleep, magnesium, and choline for round-the-clock repair.
Expect steady, not explosive, gains—consistency wins.
