ALast reviewed
Protein: the dose that matters for muscle
Meta-analysis of 49 randomized trials with 1,863 participants.
Editorial section. Research summaries are not product claims and contain no product links or offers. A summary is never proof that any product works.
- The question
- How much protein supports muscle gains from resistance training?
- Study design
- Systematic review, meta-analysis and meta-regression (Br J Sports Med, 2018). [1]
- What they found
- Protein supplementation modestly increased strength and lean mass gains with training. Benefits plateaued around 1.6 g per kg of body weight per day of total protein. [1]
- Limitations
- Effects are smaller in untrained people and older adults. Food protein counts the same as powder.
- What this does not mean
- You do not need a shake if your meals already get you there.
- Sources
- Morton RW et al. Br J Sports Med. 2018;52:376-384. doi.org/10.1136/bjsports-2017-097608
Where it is discussed on podcasts
Verified episodes. Hosts and guests do not endorse Everstack. Podcast index
- Huberman Lab: Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle (2022-11-07)
- The Peter Attia Drive: #235 Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D. (2022-12-19)
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