How much protein and carbs should you eat to gain muscle?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)

Page last updated: 05/11/2023 | Next review date: 05/11/2025

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The contents of this article are fact-based except otherwise stated within the article.

Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

Invited Reviewer of two international scientific Journals

PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla

Diploma in Artificial Intelligence at Universidad Anáhuac, México

Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México

2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México

2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.

Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.

Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.

Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.

Conference papers:

Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108

Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/

Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es

ORCID: https://orcid.org/0000-0002-7333-3688

Dr Jorge Metri (PhD)

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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights:

Research and Technology at the Brazilian Agricultural Research Corporation
PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience:

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
1999 One year scholarship at the Technical University of Munich
2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

You can view some of Dr Anny’s work below and links to her professional profile.

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

Dr Anny Manrich (PhD)

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This article will answer the query “How much protein should you eat to gain muscle?”. Additionally, It presents relevant information about why it is important to consume protein and other nutrients for muscle gain, as well as when to consider using a supplement.

How much protein and carbs should you eat to gain muscle?

You should consume around 1.2 to 1.7 g of protein each kg of weight to gain muscle. For instance, if you weigh 80 kg, you should eat 96 to 136 g of protein.

The estimated amount of carbohydrates you require a day to gain muscle is from 5 to 7 g/kg. Assuming you weigh 80 kg, you should consume 400 to 560 g of carbohydrates a day (1).

Of course, your protein and carbs intake should be combined with exercise to promote muscle gain.

Why is protein important for gaining muscle?

Protein is important for gaining muscle because proteins contain amino acids, which are used by the metabolism to produce new tissues, including muscles (2).

Every time you do exercise, your muscle fibers get stressed. After workout, your body uses the amino acids to create new muscle fibers, these muscle fibers could be more strong and more resistant (2,3).

Why are carbs important for gaining muscle?

Carbohydrates are needed because the main energy storage of your muscles is glycogen, which is formed by carbohydrates. So, you will need carbs for your training. In fact, consuming carbs is essential for recovery after a workout, so your glycogen will be refueled for the next training (1).

On the other hand, carbs induce your body to secrete insulin. Insulin will help to restore your glycogen storage and to prevent muscle degradation, actually, insulin helps your body to use Leucine for repairing your muscles (4).

What foods are rich in protein?

Meats, fish, and dairy products are the most common foods with high content of protein. Meat, fish, and dairy products contain high quality proteins with all essential amino acids (those the body can not synthesize) (5).

You can also find a good quantity of proteins in legumes, like beans, chickpea, pea, and lentils. The drawback of legumes is that their protein is not complete, it lacks two essential amino acids (Methionine and Cysteine) (5,6).

If you want to complement legumes’ protein, you can combine them with cereals like corn, oatmeal, or rice. Cereals lack Lysine, but they have Methionine and Cysteine, therefore, cereals and legumes can complement each other in terms of amino acids (6).

What foods are rich in carbs?

Foods with carbohydrates are pasta, cereals (for example: rice, wheat, sorghum, rye, oatmeal), breads, fruits, honey, and sugar (5).

It is important to note that not all carbs will work in the same way in your body. Simple carbs like glucose or sucrose (sugar) will be absorbed and used immediately; so these carbs are ideal to use after training or during your training, for example, in a marathon (4).

Complex carbs like the one found in breads and whole-grains requires a “preprocessing” in your body. Your body needs to digest those carbs before making them available. Therefore, complex carbs are better to consume pre-training (4).

What other nutrients are important for gaining muscle?

Not only proteins are required to create muscle. Your body will need energy, carbohydrates, and fats (1).

On the other hand, fats are also important for gaining muscle. Fats do not have special attention because they are commonly associated with being overweight and having diseases (1).

However, fats are needed for bodybuilding. Increasing your muscle mass requires energy, and fats are an excellent source of energy. Besides, the fat intake seems to increase testosterone, which promotes muscle hypertrophy (1).

The fat intake for gaining muscle mass is not well determined as proteins and carbs. Even though, the recommendation is that fats provide between 15 and 20 % of your total energy intake (1).

What is the best Time for Your Protein and Carb Intake for Maximum Muscle Building Effect?

The best time for your intake of protein and carbs is post-exercise. The evidence suggests that there is no difference if you consume it before or after, but taking your load of energy after training will help you to refuel your energy storage and start muscle repair (3).

Do you require protein supplements for gaining muscle?

No, you don’t need (strictly) supplements for gaining muscle. You can look for supplementation if you do not meet your protein or energy requirements (2,3).

However, always ask for professional advice to define your energy requirements, and if required, the specialist will include supplements in your diet.

Conclusion

This article answered the query “How much protein should you eat to gain muscle?”. Additionally, It presented relevant information about why it is important to consume protein and other nutrients for muscle gain, as well as when to consider using a supplement.

References

Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med, 2004;34(5):317–27.

Baltazar-Martins G, Brito de Souza D, Aguilar-Navarro M, Muñoz-Guerra J, Plata MDM, Del Coso J. Prevalence and patterns of dietary supplement use in elite Spanish athletes. J Int Soc Sports Nutr, 2019;16(1):30.