Macro partitioning
Resistance training practitioners frequently consume excessive protein and protein supplements (primarily whey) driven by aesthetic goals, despite evidence that intakes above ~1.6 g/kg/day do not further increase muscle mass.
You likely do not need protein supplements to build muscle. Focus on getting 1.6 grams of protein per kilogram of body weight daily from whole foods. If you are already hitting this number through food, adding whey protein powder provides no additional muscle-building benefit and wastes money. Prioritize carbohydrates for energy during workouts instead.
Os fatos aqui revelados... reafirmam a hipótese de supervalorização desse nutriente em detrimento do consumo de outros macronutrientes... ingestão de proteína deve ser aproximada de 1,6 g/kg/dia, cuja ingestão de quantidades maiores não contribuem a mais para o ganho de massa muscular induzidos por exercícios de resistência.
Why this rating
The paper cites a high-quality systematic review and meta-analysis (Morton et al.) to support the protein threshold claim.
Source
Conhecimentos em nutrição para o esporte e consumo de suplementos por praticantes de musculação em uma rede de academias
Erivan de Olivindo Cavalcante et al. · Medicina (Ribeirão Preto) · 2022
DOI 10.11606/issn.2176-7262.rmrp.2022.184023
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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