Beyond about 1.6 g protein per kg a day, muscle gains level off

Key finding

Beyond about 1.6 g protein per kg a day, muscle gains level off

Context

Meta-analysis of 49 randomised trials with 1,863 adults, all doing resistance training.

On average the extra benefit levelled off at 1.62 g/kg
  • 1.62 g protein per kg body weight per day: Break point 1.62 g/kg

Limits

The break point was not statistically significant (p = 0.079) and the interval is wide. Trained people gained clearly more from extra protein than untrained people.

Sources

  • A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults · Morton RW; Murphy KT; McKellar SR; Schoenfeld BJ; Henselmans M; Helms E; Aragon AA; Devries MC; Banfield L; Krieger JW; Phillips SM · 2018 · British Journal of Sports Medicine PubMed DOI Study note

Guides

Summaries by SetCtl, not medical advice.