This review of the Journal of Sports Sciences

Interested in gaining muscle

Consider the findings of some studies:

    This review of the Journal of Sports Sciences locates the optimal consumption between 1.3 and 1.8 g / kilo a day, with higher intakes (1.8-2.0 g / kilo) to perform Alpha Limit  intense workouts or when calories are restricted, in order to minimize loss while muscle burns fat.
    This study found that below 1 g / day kilo no muscle loss in athletes, but stresses that the differences between 1.4 and 2.4 g / kilo are minimal, thus giving a possible range between 1.4 and 2.4 g / kilo.
    Another article concludes something, favoring relatively high levels of protein while finds little evidence that it is necessary to be at levels 2-3 gr / kilo as recommended some diets (especially bodybuilders forums).

I already covered this section in my guide for ectomorph and keep it said at the time, start with 1.8 - 2 g / kilo, subsequently increasing a bit if you do not get results.