If 1 lb muscle developed through lifting in 1 week...
1 lb muscle = 70% H2O, 22% protein, 7% fat/ash
1 lb = 454 g
22% of 454 g = 100 g extra protein needed
100 g protein/7 days = 14 g protein/day
e.g. 1 glass of milk = 8 g
Thus, no supplements required…
if too much extra protein = extra calories = extra fat! (but even worse, the negative effects on kidneys)
From 2012 Dietary Reference Intakes:
For RDA of protein, convert the weight from pounds to kilograms. There are 2.2 lb. per 1 kg. So if Joe weigh 150 lb., divide 150 by 2.2, to get 68 kg.
Plug the weight in kilograms into the conversion calculation. It is recommended to get 0.8 g of protein per kilogram of body weight. For the Joe, multiply 68 times 0.8, which equals 54.4 g. Thus a 150-lb. person needs about 54 g of protein per day.
FYI: For vegetarians, multiply the amount of protein non-animal sources by 2. The MAX intake of protein for anyone (yes, this includes professional athletes) without imposing health risks is 2X RDA for protein.
So, to avoid health risks, Joe should eat at most 108 grams of protein.
Carbohydrate should act as the main fuel in a workout, not protein.
So to build 1 lb of muscle/week if you are a 150 lb male, you would need 68 g protein per day, assuming you are consuming enough glucose and fat to fuel your body through workouts.
Most of the time, if you eat a balanced and complete diet, 1 scoop of whey/day + regular food will get the job done.
Additionally, I urge you all (if you have been consuming excessive amts of protein) to get a urine analysis done for proteinuria and bloodwork for ammonia in the blood. A diet in which protein makes up more than 30% of your caloric intake causes a buildup of toxic ketones. So-called ketogenic diets can thrust your kidneys into overdrive in order to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily.
That water loss often shows up on the scale as weight loss. But along with losing water, you lose muscle mass and bone calcium. The dehydration also strains your kidneys and puts stress on your heart.
Before buying protein supplements, ask yourself, "Are these companies who state a recommended amount of protein when weight lifting making profit off of me if I think I need more protein than I actually do." Chances are, yes.
Also keep in mind that supplements are NOT regulated by the FDA. Many supplements (jack3d, USP labs products, etc.) include vitamins, minerals, and other compounds well over the upper limit considered safe.