Research
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.
ModerateSupportsMEDIUM confidence
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
cross_sectional · n=22Cited 6×
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 →