Macro partitioning
Dietary protein intake of 2.37 g/kg/day is sufficient for muscle gain and maintenance in national-level powerlifters, rendering high-dose protein supplementation unnecessary for basic hypertrophy goals.
You do not need to force-feed yourself massive amounts of protein. A daily intake of around 2.4 grams per kilogram of body weight is sufficient for muscle maintenance and growth. Focus on hitting this target consistently rather than chasing extreme numbers.
Taking into account this study and other studies, we can confirm that the protein intake of powerlifters is enough to fuel muscle gain and maintenance...
Why this rating
Based on self-reported dietary logs of a small sample (n=22), not a controlled intervention testing protein sufficiency.
Source
Consumo de suplementos deportivos en levantadores de peso de nivel nacional (Sports supplements consumption in national-level powerlifters)
José María Puya-Braza et al. · Retos · 2018
DOI 10.47197/retos.v0i34.65027
More from this paper
- The unregulated online sale of sports supplements poses a significant public health risk due to the prevalence of adulterated products containing undeclared prohibited substances.Good
- National-level powerlifters consume high levels of sports supplements (specifically creatine monohydrate, caffeine, and whey protein) primarily to enhance performance and mitigate dietary deficits, yet often lack structured timing or professional guidance.Moderate
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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