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Protein requirements for resistance-trained individuals
Meta-analysis determining optimal protein intake for muscle growth in trained individuals: 1.6-2.2g/kg/day, with no additional benefit above this range.
Optimal Protein Intake
- Minimum: 1.6 g/kg/day
- Optimal range: 1.6-2.2 g/kg/day
- Above 2.2g: no additional benefit
Timing
4-5 feedings of 0.25-0.4g/kg per meal.
Outcomes
- optimal-protein-intakeMinimum 1.6 g/kg/day; optimal range 1.6-2.2 g/kg/day; no additional benefit above 2.2g/kg/day