032 - The Protein Sweet Spot: Hitting the Optimal Intake for Maximum Muscle Gains
Protein Dials, Not Switches: How Much You Eat Changes What You Gain
You’ve heard it before: “Eat more protein.” But how much more actually makes a difference?
This study tackled that question by analyzing data from over 100 trials and 5,400 individuals to uncover the dose–response relationship between protein intake and lean body mass (LBM) gain. And the results give us a precise, actionable roadmap.
Key Findings
Muscle mass increases linearly up to ~1.3 g/kg/day.
After that, returns diminish, especially without resistance training.With resistance training, even higher protein intakes (up to 3.5 g/kg/day) continue to support gains—just with less bang per gram.
Adding just 0.1 g/kg/day of protein boosts LBM by:
0.39 kg if you're below 1.3 g/kg/day
0.12 kg if you're already above that mark
You don’t need training to benefit, but it amplifies efficiency. Protein + lifting = better anabolic conversion.
Tactical Implications
1. Target Intake Like You Target Training
Don’t blindly slam shakes. Dial in protein based on your bodyweight and current intake. If you’re under 1.3 g/kg/day, every bump counts.
2. Match Load to Demand
High protein without resistance training still builds muscle, but it's less efficient. Pair protein intake with mechanical loading to keep conversion high.
3. Small Changes → Big Impact
Adding one egg or cup of milk daily (~6–8 g protein) can drive lean mass gains. That’s tactical nutrition—not just macro-chasing.
4. Avoid Excess Without Strategy
Going well beyond 1.3–1.6 g/kg/day? That only makes sense if you’re training hard. Without it, the surplus likely won’t convert to strength or size.
Stay Thick.
Tagawa R, Watanabe D, Ito K, et al. Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. Published online November 4, 2020. doi:10.1093/nutrit/nuaa104