If two people eat the same total amount of protein each day, it doesn’t matter whether one drinks a protein shake after the gym and the other drinks it at breakfast—both will gain muscle and strength about the same, but there’s not much research on this yet.

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 you're lifting weights and want to build muscle, eating at least 1.6 grams of protein per kilogram of your body weight every day is the most important thing — and eating even more protein (like 0.5 extra grams per kg) helps you gain a little more muscle on top of that.

Whether you eat a lot of carbs or very few, as long as you're getting enough calories and protein, your strength and muscle growth won't be different after 3 months of lifting weights.

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.