People who work out a lot, like athletes and bodybuilders, are told to eat more protein than usual to help build muscle, get stronger, and perform better in their sports.

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'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.

Protein intake at 0.7 grams per pound of body weight is sufficient to maximize muscle protein synthesis in non-elite, non-lean individuals undergoing resistance training.

When athletes are trying to lose weight by eating fewer calories, eating more protein (about 2.3 grams per kilogram of body weight) helps them keep more of their muscle compared to eating less protein (about 1 gram per kilogram).

When obese women eat more protein while losing weight, they tend to gain more muscle and lose more fat than when they just eat fewer calories overall.