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
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