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
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →