You don’t need a lot of protein to build muscle—just 0.7 grams per pound of body weight is enough to grow as much muscle as possible.

Eating a big protein meal (100g) after working out makes your muscles keep building for longer than a smaller meal (25g), at least for 12 hours.

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.

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.

For young men who exercise regularly, eating more than 2.0 grams of protein per kilogram of body weight per day does not lead to significantly more muscle gain than eating less than that amount over an 8-week resistance training program.

If female college athletes who lift weights drink a protein shake with 24 grams of protein before and after workouts for eight weeks, they’ll get stronger in their upper body — especially if they use whey protein instead of casein.