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 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 might not gain as much.

If female college athletes who already lift weights drink a protein shake with 24 grams of protein right before and after their workouts for eight weeks — while following a specific 4-day workout plan — they’ll likely gain about 1.4 to 1.5 kg of muscle and lose 1 to 2% body fat.

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.

If guys who already lift weights drink a 20g protein shake after working out for 9 weeks, they’ll gain more muscle and get stronger—even if the protein is a mix of fast- and slow-digesting types.

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.