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).

If female college athletes who already lift weights drink a protein shake with 24 grams of protein right before and after their workouts for eight weeks — while following a specific 4-day workout plan — they’ll likely gain about 1.4 to 1.5 kg of muscle and lose 1 to 2% body fat.

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.

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 middle-aged Japanese women who are doing strength training start eating more protein at breakfast—especially if they weren’t eating much before—they’re likely to gain more muscle.

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.