Macro partitioning
Consuming dietary protein at approximately 1.6 g/kg/day, particularly when coupled with resistance exercise, promotes favorable muscle adaptations, hypertrophy, and strength gains in healthy adults, exceeding the minimum requirements of the current RDA (0.8 g/kg/day).
If you are lifting weights to build or maintain muscle, aim for about 1.6 grams of protein per kilogram of body weight each day. This is roughly double the old government minimum recommendation. You don't need to overcomplicate it; just spread your protein out across meals and ensure you get some protein after your workouts. This amount is safe for healthy kidneys and has been shown to maximize muscle growth and strength.
holistic evaluation of varied experimental designs suggests that coupling post-resistance exercise protein ingestion (~20–30 g or 0.25–0.30 g/kg) with habitual protein intakes at ~1.6 g/kg/d promotes favorable muscle adaptations to exercise training [18].
Why this rating
Based on meta-analyses and systematic reviews cited (e.g., Morton et al. [18]), though the paper itself is a review.
Source
Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit
John W. Carbone et al. · Nutrients · 2019
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