Research
Macro partitioning
A high-protein diet (1.4-2g/kg body weight) supports muscle repair, lean body mass gains, and strength improvements in resistance-trained individuals, with animal proteins potentially offering superior lean mass benefits compared to plant proteins.
If you lift weights, aim for 1.4 to 2 grams of protein per kilogram of body weight daily. This supports muscle repair and strength gains. While animal proteins may offer a slight edge in lean mass for younger adults, plant proteins are also effective, especially if your baseline intake was previously low.
ModerateSupportsHIGH confidence
A high-protein diet is characterized by the consumption of protein in quantities higher than conventional dietary recommendations, typically ranging from 1.4g to 2g of protein per kilogram of body weight... increasing protein intake resulted in small additional gains in LBM and an improvement in lower body strength in adults who engaged in resistance exercise... a meta-analysis indicated that animal proteins have a more favorable impact on lean body mass compared to plant proteins, particularly in younger adults
Why this rating
Based on systematic reviews and meta-analyses cited in the paper.
Source
Impact of Nutritional Methods On Physical Performance Parameters
Katarzyna Szafrańska et al. · Quality in Sport · 2024
DOI 10.12775/qs.2024.35.56362
narrative_review
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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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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