If you lift weights and eat more protein, you’ll likely build bigger muscles and get stronger than if you just lift weights without eating extra protein.

If you lift weights and eat lots of protein, you’ll likely build more muscle and get stronger than if you just do one or the other—because together, they work better than alone.

If you eat enough protein (like 25g per meal), your muscles will grow even if you eat almost no carbs—carbs aren’t needed for building muscle.

Eating more protein while losing weight helps you lose fat instead of muscle and improves your blood sugar and cholesterol levels.

When you eat a big protein meal (100g) after working out, a larger portion of the protein building blocks for your muscles comes directly from that meal (27%) compared to a smaller meal (9%).

If you're lifting weights and want to build muscle, eating at least 1.6 grams of protein per kilogram of body weight every day is the biggest factor that helps — more protein means better results, and when you eat it doesn't matter as much.