If you're a healthy, active young person working out, eating more protein helps your muscles recover — but only up to a point. After about 1.6 grams of protein per kilo of body weight each day, your body can't use any extra to build more muscle.

After working out, your body builds muscle best when you eat protein and carbs in a certain mix — about 1 part protein to 3.2 parts carbs. Eating more carbs beyond that might not help you build more muscle.

When young, active people eat more protein after working out, their bodies don’t just steadily build more muscle — instead, the way their body handles protein changes in a more complicated, up-and-down way involving both making and breaking down 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 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 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.