Research
Macro partitioning
Dietary protein intake supports but does not independently drive skeletal muscle hypertrophy; its primary role is to amplify the anabolic response to resistance exercise.
Eat enough protein (1.2-1.6 g/kg/day) to support your training, but do not expect it to build muscle on its own. The key to muscle growth is resistance exercise. Protein helps maximize the gains you get from your workouts.
GoodQualifiesHIGH confidence
While protein consumption can activate intracellular anabolic signaling pathways independently of RET, it does not significantly contribute to muscle hypertrophy, which is primarily RET driven. Rather, protein enhances and supports the anabolic process promoted by RET.
Why this rating
Supported by meta-analyses of RCTs showing small but significant FFM gains with protein supplementation alongside RET.
Source
Tension to Translation: External to Internal Processes in Muscle Hypertrophy
Dominique Greyvenstein et al. · Physiology · 2025
narrative_review
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