Research
Macro partitioning
Bodybuilders should consume 1.6–2.2 g of protein per kg of body weight daily, distributed in doses of 0.40–0.55 g/kg per meal across 3–6 meals.
Eat 1.6 to 2.2 grams of protein for every kilogram of your body weight each day. Split this total into 3 to 6 meals, aiming for roughly 0.4 to 0.55 grams per kilogram per meal. This ensures you hit the leucine threshold for muscle growth in each feeding without overconsumption.
GoodSupportsHIGH confidence
Bodybuilders should consume a minimum of 1.6 g/kg of protein in the offseason, although targeting closer to 2.2 g/kg may ensure a more consistently optimized response... divide their daily intake of 1.6–2.2 g/kg of protein per day into multiple meals each containing ~0.40–0.55 g/kg
Why this rating
Based on meta-analyses (Morton et al.) and consistent findings across multiple studies on resistance-trained populations.
Source
Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review
Juma Iraki et al. · Sports · 2019
narrative_reviewCited 73×
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