Maximising Hypertrophy With Nutrition
How Much Protein Should You Eat Each Day to Maximise Hypertrophy?
Maximising hypertrophy (muscle growth) requires more than just going to the gym. Nutrition, particularly protein intake, plays a critical role. For individuals seeking optimal hypertrophy, current research suggests consuming 1.6 – 2.2 grams of protein per kilogram of body weight per day.
For example, a 75 kg individual should aim for 120 – 165 grams of protein daily. This range supports muscle protein synthesis (MPS), recovery, and adaptation to training.
Total daily intake isn’t the only factor. Distributing that protein matters too. Ideally, protein should be spread evenly across 3 – 6 meals per day. These meals should be spread evenly (in amount) and in duration (throughout the day). Each meal should include ~0.3 – 0.8g/kg of bodyweight.
What to do every day?
An easy checklist to follow would be ensuring you are meeting these 4 requirements:
- Consuming 1.6 – 2.2 grams of protein per kg of body weight per day.
- Consuming 3-6 meals per day.
- Each meal contains ~0.3 – 0.8 grams of protein per kg of bodyweight.
- Spreading out your meals evenly throughout the course of the day.
The importance of consuming the protein evenly throughout the course of the day comes down to aligning with the body’s cyclical sensitivity to protein. Frequent, moderate doses of protein help maintain an anabolic (muscle-building) environment throughout the day.
Timing plays a vital role. Spacing protein-rich meals every 3–5 hours promotes consistent stimulation of hypertrophy and reduces long periods of catabolism (muscle breakdown). This is especially important during prolonged fasting periods, such as overnight.
What’s Next?
This leads to the next topics to explore, including:
- Understanding complete vs. incomplete proteins.
- Evaluating pre- and post-workout protein timing.
- Uncovering what pre-bed protein choice is best.
Stay tuned to deepen your knowledge and refine your approach to protein for performance and physique goals.
Bro Science vs. Evidenced-Based Training
Humans are naturally inclined to identify with groups. You can see it everywhere—political parties, sports teams, even brand loyalty. In almost every area of life, people seek belonging and, often, truth through collective identity.
Hypertrophy training is no exception. Within this space, two dominant camps emerge: the “bro science” community and the “evidence-based” community. Each group believes its approach to training and nutrition is the most effective path to muscle growth.
Broscience: Strength in anecdote
The bro science crowd tends to rely on anecdotal wisdom. You’ll often hear statements such as, “If it’s good enough for Ronnie Coleman, it’s good enough for me,” or, “Would you rather learn to play tennis from Roger Federer or someone who’s only read 100 books on the sport?” These statements feel persuasive—especially when they come from visibly muscular people.
The Case For independent Thinking
The purpose of this blog is not to promote either side, but to encourage independent thought. Avoid blindly subscribing to any one philosophy. Don’t place any individual or group on a pedestal as the sole authority. Ask yourself: What might the evidence-based crowd be missing? What truths are we overlooking because research hasn’t yet caught up—due to funding, limitations in study design, or time constraints?
Apply equal skepticism and curiosity to claims from both communities. The goal is to arrive at your own understanding of what works best for you. True insight comes from recognising that no community is flawless. Take what’s useful from each approach, discard what isn’t, and apply it thoughtfully to your training and nutrition.
Looking Ahead: The anabolic Window
Next week, we’ll dive into one area where I believe the evidence-based community may be falling short. Specifically, IBS Dietitian in Eltham will explore the idea of the “anabolic window” and whether post-training protein intake truly matters.
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