Macro partitioning
A daily protein intake of 1.6 g/kg body weight is sufficient to maximize gains in lean mass, muscle strength, and performance during both resistance training and concurrent training in healthy, resistance-trained males, with no additional benefit observed at 3.2 g/kg.
If you are a healthy male who lifts weights regularly, aim for 1.6 grams of protein per kilogram of body weight every day. Spread this out over 4-7 meals, ensuring each meal has 20-40 grams of protein. You do not need to eat double that amount (3.2 g/kg) to get bigger or stronger; studies show it offers no extra benefit for muscle growth or strength, though it might slightly help peak power in pure strength training. Stick to 1.6 g/kg, train consistently, and you will maximize your results without unnecessary digestive stress or excess calories.
With the exception of peak power, intake of 1.6 g.kg−1.d−1 of protein appears sufficient to maximize gains in lean mass, muscle strength, performance, and aerobic capacity during both RT and CT without influencing markers of kidney and liver function, indicating this daily protein amount is effective and safely tolerated in young, healthy adults.
Why this rating
Randomized controlled trial with adequate sample size (n=48), clear protocols, and statistically significant results, though limited to young, healthy, resistance-trained males.
Source
Effects of 16 weeks of two different high-protein diets with either resistance or concurrent training on body composition, muscular strength and performance, and markers of liver and kidney function in resistance-trained males
Reza Bagheri et al. · Journal of the International Society of Sports Nutrition · 2023
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