The International Society of Sports Nutrition (ISSN) position statement is 1.4g to 2.0 g of protein per kilogram of body mass. So if you weigh 100kg then recommended amount of protein per day is 140-200g. Divide that by the number of times you eat and that is your goal per meal. Eg 200/6 = 33.3g per meal.
How long does it take to build muscle?
It's possible to gain 1 kg of lean muscle per month if you are following a good training and nutrition plan. Take a look at the free training and nutrition plans on our sister site at MyBodyscience.com.au
How can I build muscle faster?
Consider a supplement stack of triandrobol, protein powder and creatine. We suggest Myoctin creatine as people who use this have been scientifically proven to build muscle faster than those just using traditional creatine monohydrate.
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