factors such as body weight, age, training status, total calorie intake, and goals.
Research in adults performing resistance training has found benefits from higher protein intake, with one large meta-analysis finding that gains in fat-free mass generally did not continue increasing once total protein intake reached around 1.6 g per kilogram of body weight per day.
That doesn’t mean everyone needs exactly 1.6 g/kg, but it illustrates why simply consuming enormous amounts of protein isn’t necessarily better.
Don’t Forget Carbohydrates and Fats
Protein gets most of the attention when people talk about muscle growth, but carbohydrates and fats shouldn’t be ignored.
Carbohydrates provide an important source of energy for training, while dietary fats contribute essential fatty acids and help with absorption of fat-soluble vitamins.
A balanced diet is therefore more useful than focusing on one nutrient alone.
The Bottom Line
If you’re trying to build muscle, you
