Macro partitioning
There is a plateau in fat-free mass gains from protein supplementation at approximately 1.62 g/kg/day of total protein intake; exceeding this amount yields no further benefit.
Aim for ~1.6 g of protein per kg of body weight per day. Eating more than this does not provide additional muscle-building benefits from resistance training.
Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM.
Why this rating
Based on breakpoint analysis (segmental regression) which had a p-value of 0.079 (not statistically significant at p<0.05) but showed a clear biphasic trend.
Source
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
Robert W. Morton et al. · British Journal of Sports Medicine · 2017
DOI 10.1136/bjsports-2017-097608
More from this paper
- Dietary protein supplementation significantly augments resistance training-induced gains in fat-free mass (FFM) and one-repetition-maximum (1RM) strength in healthy adults.Weak
- The efficacy of protein supplementation on fat-free mass gains is moderated by age and training status: it is more effective in resistance-trained individuals and less effective in older adults (>45 years).Weak
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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