The right amount of protein for muscle building—long a debated topic among athletes and health enthusiasts—has become clearer thanks to a wave of recent international studies. New research, echoed in a recent feature from NDTV, is helping Thai readers cut through myths and expensive supplement marketing in pursuit of real gains from both diet and exercise. So, exactly how much protein do you need, and does it matter whether it comes from animal or plant sources? And crucially, are Thais consuming protein the right way for both muscle and overall health?
Building and repairing muscle is impossible without protein, but the actual requirement varies depending on age, weight, and, most importantly, activity level. For the typical sedentary adult, world health guidelines put the minimum recommended intake (RDA) around 0.8 grams per kilogram of body weight Healthline. This means that an average Thai weighing 60 kilograms should consume at least 48 grams a day—about what’s found in a generous serving of grilled chicken or a combination of eggs and tofu. However, this is only a baseline to prevent muscle loss; those aiming to gain muscle through resistance training need more.
Recent meta-analyses—including a 2022 comprehensive review in “Sports Medicine”—recommend that for optimal muscle growth, strength athletes and those engaged in serious training should consume between 1.2 and 1.6 grams of protein per kilogram of body weight per day, paired with resistance exercise Medical News Today. That’s about 72–96 grams daily for our average 60 kg Thai adult. Higher intakes, even up to 2 grams per kilogram, could offer marginal benefits for some, especially older adults, but researchers note the benefit curve levels off at this point. Indeed, the BBC’s 2025 expert review highlights that going beyond 2 g/kg can strain kidneys and is generally unnecessary for most people—in fact, excess protein is simply stored as fat, not converted into superhuman strength BBC.
Dr. Dana Ellis Hunnes, a senior dietitian at UCLA, told Healthline: “Most people are likely already getting what they need, but for substantial strength gains, targeting 1.2–1.6 g/kg with active resistance training is the sweet spot.” A similar conclusion comes from Dr. Linea Patel, a sports dietitian: “Aim for 20–30 grams of protein per meal, spaced out over the day, if muscle is your goal.”
So what about protein’s source? New research from 2025 (as reported by MSN) has outright debunked the old myth that animal protein is superior for muscle gain. Scientists found that when matched for total protein quantity, plant and animal sources were equally effective at supporting muscle growth after resistance training. This is crucial for Thais—the nation’s dietary habits are shifting rapidly towards plant-based eating, partly for health and partly for sustainability. A 2024 survey by Madre Brava revealed that 36% of Thai consumers now prefer plant-based proteins, particularly soy, over traditional animal products. Even more, 67% of Thais report they intend to reduce meat in their diet within two years Nation Thailand.
Soy protein, pea protein, and a variety of legumes have become especially popular in Thailand. This shift fits within global health guidance, which encourages diversity in the protein sources we consume. “There are nine essential amino acids the body cannot make; animal proteins provide all of them, but mixing plant foods—like rice and beans—creates a complete profile as well,” says Trista Best, a US-based registered dietitian.
Despite the positive health trends, experts advise Thais not to be swept away by marketing hype for pricey protein supplements. Protein powders—popularized by Western gym culture—are useful for athletes with very high needs and busy professionals, but shouldn’t replace whole foods. Patel warns, “Protein powders can be contaminated and overused. For most people, 20–40 grams per day from powders is plenty; whole meals packed with Thai favorites like tofu, beans, and eggs are better for long-term health.”
For older adults, protein needs increase slightly due to declining muscle synthesis rates. Dr. Hunnes stresses: “Adults over 65 should target up to 1 gram per kilo body weight to avoid muscle loss and frailty.” Appropriate protein intake can also help manage chronic conditions like obesity—another rising concern in Thai society, where 20% of Thais are overweight and 28% obese Nation Thailand. Increasing protein alongside balanced carbs and healthy fats promotes satiety, which reduces overall calorie intake naturally—a strategy endorsed by both Thai nutritionists and leading dietetic associations worldwide.
But the science is clear: while protein is critical, muscle mass is built in the gym, not just in the kitchen. No amount of protein will make up for a sedentary lifestyle. “Protein’s effects plateau without strength training,” says Lindsey DeSoto, an American nutritionist. She points out that large-scale analyses suggest muscle growth requires not just intake but also regular breakdown and rebuilding of muscle fibers through progressive exercise.
Some Thai cultural context is pivotal. Traditionally, Thai diets are based on rice, fresh vegetables, moderate portions of fish or pork, and tofu or eggs. There’s a strong culinary tradition of combining flavors and plant proteins in dishes like ข้าวมันไก่ (Khao Man Gai, chicken rice), ไข่เจียว (omelet), or vegan curries loaded with soy, beans, and mushrooms. As alternative proteins like soy and pea gain popularity, dishes are adapting. According to a recent report, soy protein consumption is viewed more favorably in Thailand than in India or China, with 74% of Thais convinced of its health benefits versus 65% elsewhere in Asia Nation Thailand.
For health-conscious readers, the best practice is to consume a range of protein sources—both animal (such as fish, chicken, eggs, low-fat dairy) and plant-based (beans, tofu, tempeh, nuts, and especially soy). The Thai Ministry of Public Health also advocates for moderation and variety, pointing towards culinary traditions that embrace mixed dishes served family-style, allowing balanced nutrient intake.
Looking ahead, international food trend trackers forecast plant-based and alternative proteins to become even more prominent in Thai markets, driven by both health and environmental goals Thai Nippon Foods. As the government and startups invest in innovative protein sources like rice bran, algae, and even insect proteins, Thais will have a growing array of choices for boosting intake responsibly.
In sum, Thai readers can skip fad diets and confusion: The ideal range for muscle building is 1.2–1.6 grams of protein per kg of body weight per day, with higher needs for older adults or high-intensity athletes—always paired with resistance training for best results. Choose whole foods first and select both animal and plant protein depending on taste and availability. Monitor for signs of inadequate protein—like muscle loss or fatigue—but don’t overconsume: kidneys and wallets both benefit from moderation. Lastly, be wary of excessive supplementation; the research is increasingly clear that diverse, whole food diets offer all the protein needed for health, strength, and longevity.
For practical action, Thai readers should:
- Calculate your daily protein needs based on your body weight and activity level (multiply your weight in kg by 1.2–1.6).
- Plan most meals to include one principal protein source; combine plant foods strategically if eating vegetarian or vegan.
- Balance protein with whole grains and plenty of vegetables, as in traditional Thai cuisine.
- Use protein powders only when required, ensuring they’re from reputable, contaminant-free brands.
- Engage in regular strength training or resistance exercise.
- Check with a healthcare provider or sports nutritionist before making major dietary changes—especially if you have kidney disease or other health conditions.
- Encourage younger family members and elderly relatives to maintain adequate protein intake for lifelong strength.
For those navigating Thailand’s urban markets and rural kitchens: embrace the growing diversity of protein options, but remember—true “gan yai” (muscle gain) is built with patience, regular training, and balanced meals, not quick fixes.
Sources:
- NDTV: How Much Protein Do You Need To Build Muscle
- Healthline: Protein Requirements for Muscle Building
- Medical News Today: Protein for Muscle Mass
- BBC: Protein Intake for Strength
- Plant Or Animal Protein? New Study
- Nation Thailand: Soy and alternative protein trends
- Thai Nippon Foods: High Protein Diet in Thailand