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 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.

If young guys eat more protein while working out hard and cutting calories for a month, they’ll gain more muscle and lose more fat compared to eating less protein.

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 already fit and eat a decent amount of protein, boosting your intake even higher with supplements won’t change your muscle, fat, or performance—as long as your workout routine stays the same.

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.