The amount of protein powder needed to gain muscle will depend on various factors, such as your age, sex, weight, activity level, and muscle-building goals. On average, most people require 0.7-1.0 grams of protein per pound of body weight per day to support muscle growth and repair.
For example, if you weigh 150 pounds, you would need 105-150 grams of protein per day. This amount can be achieved through a combination of dietary protein from food sources and protein supplements, such as protein powder.
However, it's important to keep in mind that protein needs can vary greatly from person to person, and that more protein does not necessarily equate to more muscle. Consuming too much protein can also strain the kidneys and cause other health problems, so it's important to consult with a healthcare professional or registered dietitian to determine the best amount of protein for your individual needs.
In terms of protein powder, a typical serving size is typically around 20-30 grams, and it's recommended to spread out protein intake throughout the day to support muscle recovery and growth. It's also important to pair protein intake with adequate amounts of carbohydrates and healthy fats, as well as regular strength training and physical activity, to optimize muscle-building results.
Keep in mind that individual results may vary and that it's important to have realistic expectations and not rely solely on protein powder to build muscle. A balanced diet and consistent exercise program are key to achieving muscle-building goals.