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How much protein to grow my glutes?

PauhanarehbPauhanarehb Member Posts: 6 Member Member Posts: 6 Member
I am 29 5’5 and 176. Would like to grow my glutes. How many grams of protein should I be eating? Thank you!!


  • Retroguy2000Retroguy2000 Member Posts: 39 Member Member Posts: 39 Member
    "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.
    edited November 2020
  • sardelsasardelsa Member, Premium Posts: 9,821 Member Member, Premium Posts: 9,821 Member
    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.
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