Research
Macro partitioning
Protein supplementation combined with resistance exercise increases muscle mass and strength, but intakes above 1.6 g/kg body weight per day provide no additional significant gains.
To build muscle, combine resistance training with protein intake of 1.6 g/kg body weight per day. Eating more protein than this does not provide additional muscle or strength gains.
GoodQualifiesHIGH confidence
Additional protein supplementation, combined with resistance exercise, increases muscle mass and strength... A protein intake of 1.6 g/kg BW/d is sufficient. An additional intake did not show any significant differences in gains of muscle mass or strength.
Why this rating
Cites systematic reviews and meta-analyses.
Source
Improvement of physical training by performance‐enhancing substances
Cem Erdoğan · Acta Physiologica · 2020
narrative_reviewCited 4×
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