Research
Metabolic adaptation
Adequate protein intake of approximately 1.6 g/kg/day is essential for supporting hypertrophy, with meal distribution of about 3-4 meals/day recommended.
Ensure protein intake is around 1.6 g/kg/day and distribute meals to support muscle growth.
StrongSupportsmedium confidence
Nutritional support centers on adequate protein intake (≈1.6 g/kg/day; often 1.6-2.2 g/kg/day in trained athletes), with meal distribution (≈3-4 meals/day, ~0.4-0.5 g/kg/meal) as a practical strategy to sustain anabolic signaling.
Why this rating
Based on the review of randomized controlled trials and systematic reviews.
Source
Molecular Basis and Practical Applications of Training, Nutrition and Recovery for Maximum Gains in Lean Muscle Mass: A Narrative Review for Optimizing Muscular Hypertrophy
Álvaro A. Vergara Nieto et al. · Sports Health A Multidisciplinary Approach · 2026
review
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