More protein helps you get stronger—but not necessarily bigger
Beyond the norm: high protein adherence impacts muscular force and size adaptations
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The low-protein group improved their deadlift more than the high-protein group (+15.9% vs. +14.9%), despite eating less protein.
Everyone assumes higher protein = better gains across the board. This shows protein’s effect isn’t universal—it can vary by exercise, possibly due to technique or neuromuscular factors.
Practical Takeaways
If you want to get stronger faster, aim for 2.0+ g/kg/day of protein—but don’t expect dramatic muscle growth.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The low-protein group improved their deadlift more than the high-protein group (+15.9% vs. +14.9%), despite eating less protein.
Everyone assumes higher protein = better gains across the board. This shows protein’s effect isn’t universal—it can vary by exercise, possibly due to technique or neuromuscular factors.
Practical Takeaways
If you want to get stronger faster, aim for 2.0+ g/kg/day of protein—but don’t expect dramatic muscle growth.
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2025
Authors
Gabriella Gilbert, Kyle Travis, Antonella V. Schwarz
Related Content
Claims (6)
Young men who lift weights for muscle growth and eat more than 2.0 grams of protein per kilogram of body weight each day tend to get stronger on average than those who eat less than that amount, based on improvements in their squat, bench press, and deadlift numbers over 8 weeks.
In young men who lift weights recreationally, eating more than 2.0 grams of protein per kilogram of body weight per day led to slightly greater increases in strength over 8 weeks compared to eating less, even though muscle size increased similarly in both groups. This suggests that strength gains may come from improvements in how the nervous system controls muscles or in lifting technique, rather than just from muscle growth.
Among young men who exercise recreationally, reporting protein intake above 2.0 grams per kilogram of body weight per day was linked to larger increases in strength, but differences in muscle mass or fat loss were small and similar regardless of reported protein intake, indicating that self-reported diet data may not capture subtle nutritional impacts on body composition.
Taking extra protein supplements can lead to greater muscle growth only if your total daily protein intake is less than 1.6 grams per kilogram of body weight. If you already consume more than this amount, additional protein supplements do not result in further muscle growth.
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.