The claimEvidence A · guideline-tier
More protein always means more muscle
The evidence
Hypertrophy returns plateau around 1.6 g/kg/day; extra protein past that adds less and less. 0.8 g/kg is the deficiency floor, not the training dose.
The mechanism, in brief
Morton 2018 BJSM meta-analysis is the authoritative source for this number:
Sources (2)
- Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
- Phillips, S. M. (2016). The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutrition & Metabolism, 13, 64. Per-meal 0.3-0.5 g/kg distribution + DIAAS-quality dominates over total intake alone.