The protein ceiling

Hit ~1.6 g/kg from food. After that, it's the training.

SWe reviewed 49 studies with 1,863 people between them.Food, fuel and supplements

How to use it

Protein added a little strength and muscle on top of training, and the extra muscle levelled off around 1.6 g per kg of bodyweight a day. Hit that from food first. Training is the far bigger stimulus.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

Sources

Morton et al. 2018 (49 trials, 1,863 people).

Not medical, legal or financial advice.

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