Research
Macro partitioning
Most athletes consume sufficient protein in their habitual diet to support muscle maintenance, and additional protein provides only a minimal advantage for hypertrophy.
You likely already eat enough protein to support your training goals. While slightly more protein might offer a tiny edge, it is not required for most athletes. Focus on your training and total energy intake first.
GoodQualifiesHIGH confidence
Most athletes ingest sufficient protein in their habitual diet. Additional protein will confer only a minimal, albeit arguably important, additional advantage.
Why this rating
The paper is a comprehensive review citing multiple studies, though it notes a lack of 'convincing outcome data' for very high intakes.
Source
Protein and amino acids for athletes
Kevin D. Tipton et al. · Journal of Sports Sciences · 2003
narrative_reviewCited 256×
Read the paper 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 →