Sport How much protein do i need 4 building muscle?

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blindside

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Hi,
I'm a triathlete so I need to build muscle but I don't want to be super hench. I'm 14, weigh 55kg (I'm stronger than that sounds :p) under 10% body fat. Just wondering how much protein per kg I would need to start putting on some muscle (I also work out and exercise a lot so the physical side of things is fine)
Any help would be great.
 
Usually 1.8x your body weight is the amount of Protein intake you need if you're wanting to pack it on.

But that's only a part of it. The rest of your activities, training, and lifestyle dictate how much you need. You can take in all the protein in the world, but if your activity level doesn't support the need, well, you're overworking your kidneys and really not needing all that protein. On the flipside, if you're doing 4+ hours of cardio in addition to working out, you'll definitely need more, as well as the calories to back it up.
 
I think he means 1.8g protein per kg bw, which is a good recommendation.
It does depend on your training, the quality of protein and your energy balance (if you're in a calorie deficit or surplus)
 
I do a lot of cardio stuff, normally a hour and a half per session, bout four times a week, sometimes more. I also do some weights but not as much and not massive weights.
 
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