![]() We again found a cut-off point at exactly 1.6g/kg/d beyond which no further benefits for muscle growth or strength development are seen: see the results below. ![]() To check if maybe there still isn’t a slight benefit of going higher in protein that all these studies couldn’t find, I co-authored a meta-analysis with some of the world’s leading fitness researchers. The Bayesian Research team has also performed its own scientific study in collaboration with the University of Cambridge to research if higher protein intakes benefit recovery in the days after a hard workout. Over 20 other studies have consistently failed to find any benefits of more than 1.6g/kg/d of protein. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period. Based on nitrogen balance data, the authors recommended 0.75g/lb. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period. Protein oxidation did increase in the high protein group, indicating a nutrient overload. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. If the studies were based on unreliable methods such as nitrogen balance, a marker of lean body mass changes, I only included them if they controlled for sweating and dietary adaptation periods. All of these studies controlled for energy intake, either based on individual requirements or by setting energy intake to be equal in all experimental conditions, so that only the proportion of protein in the diet varied between groups. 2.2g/kg doesn’t sound as right, does it? Of course, I know you read my articles for their scientific merit, so let’s look at the literature on the effects of daily protein intake to find out if 1g/lb really is the optimal amount of protein intake for maximum muscle gains.Īll values in the bullet point list below are expressed as grams of protein per pound of body weight per day. ![]() Strangely, very few people think it’s a bit too accidental that the optimal amount of protein your body can assimilate in a day is exactly 1g/lb. Like most myths, the belief that you should take in 1g/lb of body weight has become so deeply entrenched in the fitness world that its validity is rarely questioned. Protein is awesome… but you’re consuming too much of it. Protein is extremely essential, super satiating and amazingly anabolic. It’s every bodybuilder’s favorite macronutrient and for good reason.
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