Muscles Grow Better with Weights and Protein
Strength Through Science: A Comprehensive Look at Resistance Training and Protein Intake in Muscle Development
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
You don’t need 2.2g/kg of protein to build muscle—1.6g/kg is the sweet spot.
The fitness industry has long pushed 2.0–2.5g/kg as the gold standard, especially in bodybuilding circles. This review suggests that’s overkill for most people.
Practical Takeaways
Calculate your protein target: Multiply your weight in kg by 1.6. For a 70kg person, that’s 112g/day—easily achieved with 3 eggs (18g), 200g chicken (60g), and a protein shake (30g).
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
You don’t need 2.2g/kg of protein to build muscle—1.6g/kg is the sweet spot.
The fitness industry has long pushed 2.0–2.5g/kg as the gold standard, especially in bodybuilding circles. This review suggests that’s overkill for most people.
Practical Takeaways
Calculate your protein target: Multiply your weight in kg by 1.6. For a 70kg person, that’s 112g/day—easily achieved with 3 eggs (18g), 200g chicken (60g), and a protein shake (30g).
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.