Protein supplementation augments resistance-training-induced gains in muscle mass and strength (meta-analysis)
Morton RW, et al.
High-confidence evidence from multiple solid studies
Summary
A synthesis of 49 RCTs (1,863 participants). Protein supplementation significantly increased gains in lean mass and 1RM from resistance training; benefits plateaued beyond about 1.6 g/kg/day of total protein.
Key findings
- 1
Protein adds to lean-mass and strength gains
- 2
Benefit plateaus around 1.6 g/kg/day
- 3
Requirements trend higher with age
Related supplements
PR
Whey ProteinView in official storeHelps you reach total daily protein
The links below include affiliate links (PR).
Related research
Articles featuring this study
- Explainer
Why Beginners Gain Muscle So Rapidly in the First Few Months: The Science of Beginner's Gains
Shingo Yoshizaki
- Research vs Bro-science
Are Carbs Actually Necessary for Muscle Growth? Glycogen, Insulin, and Hypertrophy
"Carbs spike insulin and drive muscle growth" and "depleted glycogen causes muscle breakdown" — the carb-hypertrophy relationship is often presented as complex. At the same time, claims that "you can build muscle on a ketogenic diet" also circulate. Are carbohydrates truly essential for hypertrophy?
Shingo Yoshizaki
- Explainer
How Much Muscle Can You Build Naturally? FFMI Limits and the Ceiling of Hypertrophy
Shingo Yoshizaki
Last checked: