Macro partitioning
Total daily protein intake of ~1.6 g/kg/day (up to 2.2 g/kg/day) is the primary determinant of chronic muscle hypertrophy, whereas per-meal timing, dose, and source have negligible impact on long-term muscle accretion if total daily intake is met.
Focus on hitting a total daily protein target of roughly 1.6 grams per kilogram of body weight. This is the most important lever for building muscle. You do not need to obsess over eating protein immediately after your workout or buying expensive 'anabolic' supplements. Simply distribute your daily protein across 3-4 meals to reach this total.
Rather, a daily protein intake of ~1.6 g/kg/day or as high as 2.2 g/kg/day, appears to be the most influential factor to consider when optimizing muscle mass accretion with resistance exercise is the goal.
Why this rating
Based on a meta-analysis and meta-regression by the authors' own laboratory, providing high-level evidence.
Source
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training
Tanner Stokes et al. · Nutrients · 2018
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →