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
DOI 10.1111/apha.13517
narrative_reviewCited 4×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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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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