营销话术证据 A · 指南级
蛋白吃得越多肌肉长得越大
真相
增肌收益在约 1.6 g/kg/天封顶, 再往上加越来越小; 0.8 g/kg 是防缺乏底线, 不是训练优化量。
机制速览
练肌肉到底每天该吃多少蛋白? 最可靠的答案落在每公斤体重 1.6-2.2 克——这不是健身房传说, 是几十项对照试验汇总出来的。
来源（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.