Can I build muscle with 50g of protein? An in-depth nutritional guide

October 9, 2025 •

4 min read

For an active individual aiming for muscle growth, the current Recommended Dietary Allowance (RDA) of 0.8g of protein per kilogram of body weight is often insufficient. This raises a critical question for many: Can I build muscle with 50g of protein? The short answer is likely no, and this article will explain why that amount falls short for most people pursuing hypertrophy.

Quick Summary

This article explores whether a daily intake of 50g of protein is enough for muscle building. It explains how optimal protein needs are calculated, detailing why active individuals require significantly more protein, alongside proper resistance training, for muscle hypertrophy.

Key Points

50g is Insufficient for Muscle Growth: For most active individuals and athletes, 50g of daily protein is significantly below the optimal range needed to stimulate and support muscle building after resistance training.
Optimal Intake is Higher: The recommended intake for muscle hypertrophy is generally 1.6 to 2.2 grams of protein per kilogram of body weight, a much higher target than 50g for the average person.
Prioritize Quality Protein Sources: To maximize results, opt for high-quality protein sources like lean meats, dairy, eggs, and soy, which contain a complete amino acid profile and high amounts of the muscle-building trigger, leucine.
Spreading Protein is Better: Consuming protein evenly throughout the day, in meals containing 20-40g, is more effective for promoting continuous muscle protein synthesis than large, infrequent doses.
Include Resistance Training and Carbs: Building muscle requires more than just protein; a consistent resistance training program and sufficient carbohydrate intake to fuel workouts are also critical components.
Low Intake Can Cause Muscle Breakdown: If your protein intake is too low, especially during calorie deficits, your body may break down existing muscle tissue for amino acids, hindering progress.

The role of protein in muscle hypertrophy

Protein is a crucial macronutrient, acting as the fundamental building block for all tissues in the body, including skeletal muscle. When you engage in resistance training, you create microscopic tears in your muscle fibers. Protein provides the amino acids necessary to repair these tears, a process known as muscle protein synthesis (MPS), which leads to stronger and larger muscles over time.

However, the amount of protein needed to optimize this process is much higher than the standard recommendations for sedentary individuals, and a 50g daily intake is typically far below what is required for effective muscle building for most people.

Why 50g of protein is likely insufficient

While 50g of protein per day may meet the RDA for a moderately-weighted, sedentary person, it is often inadequate for anyone performing regular and intensive resistance training. The optimal protein intake for those looking to gain muscle is generally recommended to be between 1.6 and 2.2 grams per kilogram of body weight (or approximately 0.7 to 1.0 grams per pound).

Let's apply this to a hypothetical person weighing 75kg (165 lbs):

RDA (Sedentary): 75kg x 0.8g = 60g per day.
Optimal for Muscle Gain: 75kg x 1.6g = 120g per day.

As you can see, the 50g target is well below even the minimum recommended amount for a sedentary individual and is drastically lower than the amount needed for muscle gain. Consuming too little protein, especially when combined with a negative nitrogen balance, can lead to muscle breakdown rather than growth.

Optimizing protein intake for muscle growth

To effectively build muscle, you need a strategic approach to your protein consumption. This involves considering the quantity, quality, and timing of your intake.

Prioritize high-quality protein sources

Not all protein is created equal. High-quality protein sources contain all nine essential amino acids necessary for muscle protein synthesis. The most important of these is leucine, which acts as a powerful trigger for MPS.

Here is a list of excellent high-quality protein sources:

Lean Meats: Chicken breast, turkey breast, and lean cuts of beef.
Fish: Salmon and tuna are rich in protein and beneficial omega-3 fatty acids.
Dairy Products: Greek yogurt, cottage cheese, and milk offer a mix of fast-digesting whey and slow-digesting casein protein.
Eggs: Whole eggs are a complete protein source and contain crucial vitamins and minerals.
Plant-Based Options: Soybeans, tofu, and quinoa are some of the higher-quality plant proteins, and consuming a variety of plant sources throughout the day can ensure you get all essential amino acids.

Don't neglect other macronutrients

For muscle growth, your body needs more than just protein. Carbohydrates are essential for replenishing muscle glycogen stores, which provide the energy needed for intense workouts. Healthy fats are also important for hormone function and overall health. For optimal muscle gain, you must be in a slight caloric surplus, consuming more calories than you burn. A diet rich in nutrient-dense whole foods is the best strategy.

Space out your protein intake

Research suggests that spreading your protein intake across multiple meals throughout the day is more effective for sustaining MPS than consuming a large amount in one sitting. Aiming for 20-40 grams of high-quality protein per meal, spaced every 3-4 hours, is a good strategy to keep your body in an anabolic (muscle-building) state.

Comparison: 50g vs. optimal protein for muscle gain


Feature	50g Protein Daily (Scenario)	Optimal Protein Daily (Scenario)
Effect on Muscle Synthesis	Minimal stimulation; barely meets maintenance needs for many.	Maximizes muscle protein synthesis and repair after training.
Muscle Growth	Extremely slow, if any. Potential for muscle mass loss with intense training.	Consistent and efficient muscle hypertrophy and strength gains.
Energy Levels	Could lead to low energy and fatigue, especially with exercise.	Supports energy levels and sustained performance during workouts.
Recovery	Slower and less efficient recovery from training sessions.	Faster recovery, allowing for more frequent and intense training.
Amino Acid Profile	May lack key essential amino acids, particularly if sourced poorly.	Includes adequate amounts of all essential amino acids, especially leucine.
Body Composition	Ineffective for building significant muscle mass.	Promotes a leaner, more muscular physique over time.

Conclusion

The simple answer to whether you can build muscle with 50g of protein is that for the vast majority of active individuals, it is not enough. While it might meet the basic needs of a sedentary lifestyle, it falls significantly short of the necessary fuel for muscle growth and repair following resistance training. For optimal results, you must combine a higher, individualized protein intake with a proper resistance training program and a balanced diet containing sufficient carbohydrates and fats. Focus on consuming high-quality protein sources spaced evenly throughout the day to give your body the best chance to achieve muscle hypertrophy.

Outbound link

For more detailed information on protein intake for athletes, review the recommendations from the International Society of Sports Nutrition (ISSN).

Keypoints

50g is insufficient for muscle growth: For active individuals and athletes, a daily intake of 50g of protein is generally too low to effectively build new muscle mass.
Optimal intake is higher: Optimal protein intake for muscle gain ranges from 1.6 to 2.2 grams per kilogram of body weight, far exceeding a 50g baseline.
Prioritize high-quality sources: Focus on complete proteins from sources like meat, eggs, and dairy, which contain all essential amino acids needed for muscle repair.
Distribution is key: Spreading protein evenly across 3-4 meals per day (20-40g per meal) is more effective for sustained muscle protein synthesis than consuming it all at once.
Resistance training is essential: Protein alone does not build muscle; it must be combined with a consistent and challenging resistance training program.
Full diet matters: A complete diet including sufficient carbohydrates for energy and a moderate caloric surplus is necessary to fuel workouts and support muscle growth.

Frequently Asked Questions

For a sedentary individual, 50g of protein daily may be close to the RDA and could support basic muscle maintenance, but it will not be optimal for significant muscle growth. Without the stimulus of resistance training, muscle hypertrophy is very limited regardless of protein intake.

If you don't consume enough protein, your body's ability to repair and rebuild muscle tissue after workouts will be compromised. This can lead to slower recovery, less muscle growth, and in some cases, a loss of muscle mass.

You can increase your protein intake by incorporating sources like Greek yogurt, cottage cheese, eggs, lean meats, beans, and protein powder. A protein shake after a workout or adding protein-rich snacks like nuts and seeds throughout the day can help you reach your goals.

While timing your protein intake can be beneficial, particularly around workouts, total daily protein intake is the most critical factor for muscle growth. Spreading it out is ideal, but hitting your daily goal is the priority.

Leucine is a key essential amino acid that plays a vital role in triggering muscle protein synthesis (MPS). It signals the body to begin repairing and building muscle tissue. High-quality protein sources, especially animal-based, contain more leucine.

Yes, older adults often require a higher protein intake, around 1.0 to 1.2g per kilogram of body weight, due to a phenomenon called anabolic resistance, where the body becomes less responsive to protein's effects on muscle synthesis.

Building muscle on 50g of protein is challenging on any diet, and particularly on a plant-based one. Plant proteins can be lower in certain essential amino acids, requiring more strategic food combining or supplementation to meet optimal muscle-building needs.