Research
Macro partitioning
High protein intake (up to 1.6 g/kg/day) combined with strength training significantly improves muscle mass and strength in middle-aged and older adults.
If you are strength training, aim for 1.6 g of protein per kg of body weight per day. This amount, combined with strength training, significantly improves muscle mass and strength, especially in older adults.
GoodSupportsHIGH confidence
A meta-analysis of 49 studies found that increasing dietary protein intake to up to 1.6 g/kg/day, combined with strength training, significantly improves muscle mass and strength compared to strength training alone in generally healthy, middle-aged, and older populations [83].
Why this rating
Supported by meta-analyses of RCTs.
Source
The impact of dietary interventions on cardiometabolic health
Erind Gjermeni et al. · Cardiovascular Diabetology · 2025
DOI 10.1186/s12933-025-02766-w
narrative_reviewCited 11×
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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