Yes, you can build some muscle on 50-60g protein daily at 100 lbs (45kg) body weight with consistent resistance training and a slight calorie surplus, but gains will be suboptimal compared to higher intakes. This meets or exceeds the RDA (36g) and basic muscle needs (54g), per guidelines.
Feasibility Evidence
Studies show resistance training preserves or increases muscle on low-protein diets (0.64g/kg or ~29g for 45kg), with exercisers gaining strength and fiber size despite below-RDA levels. Novice lifters can achieve newbie gains at 1.2g/kg (~54g), as protein plateaus for hypertrophy around 1.6g/kg (73g). Anecdotal reports confirm progress under 0.7-1g/lb (~32-45g for 100lbs).
Intake Comparison
Your 50-60g equals 1.1-1.3g/kg, sufficient for beginners but limiting maximal growth.
Optimization Tips
Prioritize leucine-rich sources (eggs, dairy, whey) in 20-30g meals post-workout. Track progress; increase to 70+g if plateaus hit.
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