The Study
Strength Through Science: A Comprehensive Look at Resistance Training and Protein Intake in Muscle Development
This study didn't do any experiments — it just read a bunch of other studies and wrote a summary. So it can tell you what other people found, but it can't prove that lifting weights and eating more protein makes you stronger — it just says lots of other studies think that might be true.
Analysis score
Maximum 5 for a narrative review.
Where the score came from
When you lift weights, your muscles get stronger and bigger. Eating more protein helps your muscles repair and grow even more.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 51 / 100
Quality score
Based on clinical experience or non-systematic literature reviews. The lowest level of evidence as they are most susceptible to bias and personal perspective.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — this amount of protein is achievable through diet and can significantly improve muscle gains for people who lift weights.
- 2At least 1.6 grams of protein per kg of body weight per day helps muscles grow; adding 0.5 g/kg more gives extra growth.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Quality in Sport
Year
2024
Authors
Martyna Kuśmierska, Jakub Kuśmierski
Related Content
Claims (6)
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.
Lifting weights helps people build bigger, stronger muscles, probably because it makes their muscles produce more protein and release helpful signaling molecules that help them grow and work better.
If you lift weights and eat more protein, you’ll likely build bigger muscles and get stronger than if you just lift weights without eating extra protein.
People who do strength training like lifting weights may live longer because studies show they’re less likely to die from any cause compared to those who don’t.
When you lift weights, your muscles release special signaling molecules that might help your body build bigger muscles and get stronger overall.
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.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.