Protein + lifting

蛋白质 + 力量

Place · Level 3

增肌每天该吃多少蛋白: 每公斤 1.6-2.2 克, 拆成几餐吃, 30 分钟黄金窗口是营销

Connected to · 4

cofactor · 4

Protein
RDA 0.8 g/kg/day prevents deficiency; training adaptation needs more. Morton 2018 meta sets the breakpoint at 1.62 g/kg/day; trainees should target 1.6-2.2 g/kg/day.
Sarcopenia
Anabolic resistance (Bauer 2013): older muscle's MPS response to a given protein dose is ~50% lower. Antidote = 35-40 g protein per meal + RT, not 'gentle senior diet'. The core nutritional intervention for sarcopenia.
Hypertrophy mechanisms
Protein supplies the material, mechanical tension supplies the signal — miss either and muscle does not grow. Which is why the 'thirty-minute post-workout window' matters far less than the daily total and the weekly volume.
Interference effect
When strength and endurance run together, the build side rests on adequate protein and recovery. 1.6-2.2 g/kg is the line that keeps the synthetic signal supplied — undersupplied, interference looks bigger than it is.

Where 1.6-2.2 comes from

Stop 1/4

1.6-2.2 g/kg/天是怎么来的

*Morton 2018 BJSM* meta-analysis is the authoritative source for this number:

49 RCTs, n = 1863 subjectsComparing different protein intakes plus resistance training (RT) for effects on lean mass and strengthResult: the breakpoint between protein intake and lean mass gain is 1.62 g/kg/dayBeyond that point, further increases in protein give diminishing returnsThe 95% CI upper bound is about 2.2 g/kg/day, hence the recommended range of 1.6-2.2 g/kg/day
Contrast with the RDA: both the US and Chinese RDAs are 0.8 g/kg/day — that is the deficiency-prevention dose, not the training-optimization dose. For trainees, the RDA dramatically underestimates the requirement.

Example (a 70 kg trainee): 70 × 1.8 = 126 g protein/day, split across 4 meals × 30-35 g per meal.

Real-food equivalents:

100 g cooked chicken breast ≈ 28 g protein1 egg ≈ 6-7 g1 cup milk (240 mL) ≈ 8 g150 g Greek yogurt ≈ 15 g100 g tofu ≈ 8 g (firm) / 5 g (silken)

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Educational content, not medical advice — consult a clinician.

Back

Protein + lifting

蛋白质 + 力量

Place · Level 3

增肌每天该吃多少蛋白: 每公斤 1.6-2.2 克, 拆成几餐吃, 30 分钟黄金窗口是营销

Connected to · 4

cofactor · 4

Protein
RDA 0.8 g/kg/day prevents deficiency; training adaptation needs more. Morton 2018 meta sets the breakpoint at 1.62 g/kg/day; trainees should target 1.6-2.2 g/kg/day.
Sarcopenia
Anabolic resistance (Bauer 2013): older muscle's MPS response to a given protein dose is ~50% lower. Antidote = 35-40 g protein per meal + RT, not 'gentle senior diet'. The core nutritional intervention for sarcopenia.
Hypertrophy mechanisms
Protein supplies the material, mechanical tension supplies the signal — miss either and muscle does not grow. Which is why the 'thirty-minute post-workout window' matters far less than the daily total and the weekly volume.
Interference effect
When strength and endurance run together, the build side rests on adequate protein and recovery. 1.6-2.2 g/kg is the line that keeps the synthetic signal supplied — undersupplied, interference looks bigger than it is.

Where 1.6-2.2 comes from

Stop 1/4

1.6-2.2 g/kg/天是怎么来的

*Morton 2018 BJSM* meta-analysis is the authoritative source for this number:

49 RCTs, n = 1863 subjectsComparing different protein intakes plus resistance training (RT) for effects on lean mass and strengthResult: the breakpoint between protein intake and lean mass gain is 1.62 g/kg/dayBeyond that point, further increases in protein give diminishing returnsThe 95% CI upper bound is about 2.2 g/kg/day, hence the recommended range of 1.6-2.2 g/kg/day
Contrast with the RDA: both the US and Chinese RDAs are 0.8 g/kg/day — that is the deficiency-prevention dose, not the training-optimization dose. For trainees, the RDA dramatically underestimates the requirement.

Example (a 70 kg trainee): 70 × 1.8 = 126 g protein/day, split across 4 meals × 30-35 g per meal.

Real-food equivalents:

100 g cooked chicken breast ≈ 28 g protein1 egg ≈ 6-7 g1 cup milk (240 mL) ≈ 8 g150 g Greek yogurt ≈ 15 g100 g tofu ≈ 8 g (firm) / 5 g (silken)

Read story

Educational content, not medical advice — consult a clinician.