How much protein to grow my glutes?

Pauhanarehb

I am 29 5’5 and 176. Would like to grow my glutes. How many grams of protein should I be eating? Thank you!!

Retroguy2000

"The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Protein intake should be spaced throughout the day and after workouts."

That's 0.55g to 0.9g per pound, for athletes. You'd probably be fine with 100g-110g, assuming you're working out, and assuming you aren't on a large calorie deficit which would make it harder to add muscle.

sardelsa

I would aim for 0.8-1g per lb goalweight or lean body mass. Are you lifting in a deficit, maintaining or gaining? If you are in a deficit protein is more important for muscle retention so I would try your best to hit your goals if you can.

Make sure you are following proper progressive programming with focus on the glutes.

cwolfman13

Pauhanarehb wrote: »

I am 29 5’5 and 176. Would like to grow my glutes. How many grams of protein should I be eating? Thank you!!

Probably more important is what kind of resistance training program you are running. Yeah, protein is important...but protein doesn't grow *kitten* on it's own. And frankly I know quite a few people who have some seriously awesome physiques who don't worry about some particular grams of protein. One of my bodybuilding friends is vegan and he doesn't come anywhere close to what a lot of sites like this and others recommend for protein, and he competes.