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.
To build muscle, you must combine resistance training with adequate protein. Aim for 1.6 grams of protein per kilogram of body weight daily. If you are already experienced in resistance training, you may benefit from increasing this to 2.0-2.2 grams per kilogram. Do not rely on acute hormone spikes or supplements that claim to boost hormones post-workout, as these do not drive long-term growth.
resistance exercise and sufficient protein intake act synergistically and provide the most effective stimuli to enhance skeletal muscle mass... the response is saturated around self-reported intakes of ~1.6 g protein/kg body mass/day; however, in resistance-trained individuals, protein intake may need to be greater (~2.0–2.2 g protein/kg body mass/day) to maximize whole-body anabolism
Why this rating
Based on a comprehensive review of stable isotope tracer studies and meta-analyses cited within the text.
Source
Recent advances in understanding resistance exercise training-induced skeletal muscle hypertrophy in humans
Sophie Joanisse et al. · F1000Research · 2020
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