Research
Macro partitioning
Protein intakes exceeding 2.0 g/kg/day do not provide additional lean body mass gains in the absence of concurrent resistance training.
Eating more than 2 grams of protein per kilogram of body weight will not build muscle if you are not lifting weights. Focus on resistance training first; protein alone is insufficient for growth without it.
GoodRefutesHIGH confidence
It has been shown that an increase in protein intake above the average maximum values practically does not lead to an increase in lean body mass without the simultaneous introduction of additional resistance exercises that restores its growth.
Why this rating
Supported by meta-analyses cited in the review.
Source
Protein in the athlete’s diet: rationale for intake levels at different training intensities to maintain lean body mass (a brief review)
I S Zilova et al. · Problems of Nutrition · 2023
narrative_reviewCited 1×
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