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What amount of daily protein is optimal for gaining muscle mass and strength?

What amount of daily protein is optimal for gaining muscle mass and strength?

Data from 49 studies with 1863 participants showed that dietary protein supplementation significantly increased changes in: strength-one-repetition-maximum, fat-free mass (FFM), muscle size-muscle fiber cross-sectional area, and mid-femur cross-sectional area during periods of prolonged resistance exercise training (RET). The impact of protein supplementation on gains in FFM was reduced with increasing age and was more effective in resistance-trained individuals. Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM. https://pubmed.ncbi.nlm.nih.gov/28698222/

A systematic review and metaanalysis was performed to determine if increasing daily protein ingestion contributes to gaining lean body mass (LBM), muscle strength, and physical/functional test performance in healthy subjects. The effect on LBM was significant in subjects ≥65 years old ingesting 1.2–1.59 g of protein/kg/day and for younger subjects (<65 years old) ingesting ≥1.6 g of protein/kg/day submitted to resistance exercise, although the increase in LBM in those ingesting ≥1.6 g of protein/kg/day was small. https://pubmed.ncbi.nlm.nih.gov/35187864/

There are some studies that looked at the effects of > 2 g/kg of protein, and even up to 4.4 g/kg. Across these studies, the incremental effect of pushing protein well past ~2 g/kg/day on FFM/lean mass is small to ~zero.

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