Research
Macro partitioning
For individuals performing resistance training, muscle strength increases linearly with total protein intake up to 1.5 g/kg body weight per day, with no additional benefit from higher intakes.
If you lift weights, aim for 1.5 grams of protein per kilogram of body weight daily. This is the sweet spot for maximizing strength gains. Eating more than this does not provide additional strength benefits.
GoodQualifiesHIGH confidence
Muscle strength increase with resistance training showed a dose-dependent positive association with total protein intake, which is 0.72% (95% CI 0.40–1.04%) increase in muscle strength per 0.1 g/kg body weight [BW]/d increase in total protein intake up to 1.5 g/kg BW/d, but no further gains were observed thereafter.
Why this rating
Based on spline model analysis of 69 articles from the meta-analysis, rated as 'High' quality evidence by GRADE.
Source
Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials
Ryoichi Tagawa et al. · Sports Medicine - Open · 2022
Meta-analysis · 82 studiesCited 39×
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