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.
Aim for 1.6 grams of protein per kilogram of body weight every day. If you weigh 70kg, that is 112g of protein daily. You can go up to 2.2 g/kg (154g) if you are a bodybuilder or have specific needs, but going beyond that likely provides no additional muscle-building benefit.
The collective body of evidence indicates that total daily protein intake for the goal of maximizing resistance training-induced gains in muscle mass and strength is approximately 1.6 g/kg, at least in non-dieting (eucaloric or hypercaloric) conditions.
Why this rating
Based on systematic reviews and meta-analyses cited (Morton et al., Bandegan et al.).
Source
How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
Brad J. Schöenfeld et al. · Journal of the International Society of Sports Nutrition · 2018
DOI 10.1186/s12970-018-0215-1
More from this paper
- Consuming 0.4 g/kg/meal of protein across at least four meals daily maximizes muscle protein synthesis and lean tissue accretion in resistance-trained individuals.Good
- Slower-digesting protein sources (e.g., casein, whole foods) allow for greater utilization of higher per-meal protein doses (>20g) compared to fast-digesting sources (e.g., whey).Moderate
Related findings · Macro partitioning
- 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
- Post-exercise ingestion of high-quality protein (20–40 g) within 2 hours maximally stimulates muscle protein synthesis and supports strength and body composition improvements.Strong
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