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How fast does muscle grow with protein powder?

The speed of muscle growth with protein powder can vary depending on several factors, including age, gender, exercise regimen, diet, and individual differences in muscle biology. However, the process of muscle growth occurs through the process of muscle protein synthesis (MPS), which is the process by which the body builds new muscle tissue.

Studies have shown that consuming adequate protein, especially after resistance exercise, can enhance the MPS response and promote muscle growth. The rate of MPS can be influenced by the type and amount of protein consumed, as well as the timing of protein intake.

In general, it is recommended that people who are looking to build muscle consume 1.6-2.2 g/kg of body weight of protein per day. Consuming a source of high-quality protein, such as whey protein, immediately after resistance exercise can also help to maximize the MPS response.

It is important to note that muscle growth is a slow process and can take several months to see significant changes. Additionally, genetic factors can play a role in the rate of muscle growth.


  1. Phillips SM. A brief review of critical processes in exercise-induced muscular adaptations. Sports Med. 2019 Apr;49(4):463-475. doi: 10.1007/s40279-018-1031-z.
  2. Trommelen J, Groen BB, Verlaan S, Pennings B, Kies AK, van Loon LJ. Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. Am J Clin Nutr. 2016 Mar;103(3):903-912. doi: 10.3945/ajcn.115.123221.
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