The amount of protein needed to build muscle varies depending on factors like age, weight, activity level, and overall health. However, a general guideline recommended by many experts is to consume around 0.8 to 1 gram of protein per pound of body weight per day for those engaging in strength training or bodybuilding. This means if you weigh 150 pounds, you might aim for 120-150 grams of protein daily.

It's essential to spread your protein intake throughout the day, rather than consuming it all at once, to optimize muscle protein synthesis. This can be achieved by including protein-rich foods in each meal and snack. Additionally, pairing protein with carbohydrates after workouts can enhance muscle recovery and growth. Remember that while protein is crucial for muscle building, it's also important to maintain a balanced diet with adequate carbohydrates, healthy fats, vitamins, and minerals for overall health and performance.