Research
Cellular
Protein supplementation is necessary for maximizing muscle mass gains during resistance training.
Practitioners should emphasize the importance of protein supplementation for clients engaged in resistance training.
StrongSupportsmedium confidence
We all ‘know’ that we need to consume supplemental protein when we lift weights to get bigger muscles, right?
Why this rating
Based on the meta-analysis approach mentioned in the abstract.
Source
Infographic. The effect of protein supplementation on resistance training-induced gains in muscle mass and strength
Robert W. Morton et al. · British Journal of Sports Medicine · 2019
DOI 10.1136/bjsports-2019-100990
Meta-analysisCited 9×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
Related findings · Cellular
- Athletes aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1).Strong
- A minimum daily protein intake of ≥1.6 g/kg is necessary to observe significant improvements in muscle mass from whey protein supplementation.Strong
- Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals.Strong
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