If middle-aged Japanese women eat more protein at breakfast over time while strength training, they may gain more muscle — but if they already eat a lot of protein at breakfast to start with, they...

If middle-aged Japanese women who are doing strength training start eating more protein at breakfast—especially if they weren’t eating much before—they’re likely to gain more muscle.

If young guys lift weights hard and do intense workouts while eating less for a month, chugging 2.4 grams of protein per pound of muscle each day helps them gain more muscle and lose more fat than eating half that much protein.

For older guys in their 60s and 70s who already eat enough protein, taking 40 grams of protein right after working out or just before bed doesn’t help build bigger leg muscles any more than just working out — the muscle gains are about the same no matter when they take it.

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.

When people engage in resistance training, eating protein across four to six meals per day leads to higher rates of muscle protein synthesis than eating the same amount of protein in fewer meals.