The Claim
A total daily protein intake of at least 1.6 g/kg/day is the strongest predictor of muscle hypertrophy gains in individuals performing resistance training, and each additional 0.5 g/kg/day increase in protein intake is associated with approximately a 0.2 increase in effect size, indicating that total protein consumption is more important than timing for maximizing muscle accretion.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
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.
See the scientific wording
Total daily protein intake of at least 1.6 g/kg/day is the strongest predictor of muscle hypertrophy gains in individuals performing resistance training, with each 0.5 g/kg/day increase associated with a ~0.2 increase in effect size, indicating that total protein consumption matters more than timing for maximizing muscle accretion.
What the research says
1 studyStudy: The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
This study found that it doesn’t matter when you drink your protein shake — before or after the gym — what really matters is how much protein you eat all day. More total protein = bigger muscles, no matter the timing.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.