Research
Mixed
Resistance training mitigates the diminishing returns of high protein intake (>1.3 g/kg/day) on lean body mass gains.
If you are eating more than 1.3 grams of protein per kilogram of body weight, you should be doing resistance training. Without training, your body becomes less efficient at turning that extra protein into muscle. Training keeps the 'bang for your buck' high even when you eat a lot of protein.
GoodQualifiesHIGH confidence
the rate of increase in the effect of protein supplementation rapidly diminishes when total protein intake exceeds 1.3 g/kg BW/day... Interestingly, this decline is markedly suppressed by RT
Why this rating
Derived from subgroup analysis of the same large meta-analysis.
Source
Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials
Ryoichi Tagawa et al. · medRxiv · 2020
DOI 10.1101/2020.02.21.20026252
Meta-analysis · 105 studiesCited 11×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
Related findings · Mixed
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