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7 papers analyzed
These studies suggest consuming 1.3-2.0 g/kg of protein per day, distributed across meals, to support muscle gain.
20 papers analyzed
The optimal daily protein intake for muscle gain is a topic of significant interest and debate among athletes, bodybuilders, and researchers. Understanding the appropriate amount of protein required to maximize muscle protein synthesis and support muscle growth is crucial for developing effective dietary strategies.
Increased Protein Needs for Muscle Gain:
Per-Meal Protein Distribution:
Effectiveness of Protein Supplementation:
Type of Protein and Training Status:
To support muscle gain, individuals engaged in resistance training should aim for a daily protein intake of 1.6-2.2 g/kg, distributed across multiple meals to maximize muscle protein synthesis. While protein supplementation can aid in muscle growth, the type of protein and the individual's training status can influence the effectiveness of protein intake. Consuming protein in amounts of 0.4 g/kg per meal, with a focus on high-quality, fast-digesting proteins, may further enhance muscle synthesis and support overall muscle gain.
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