Daily protein

// What the research shows

The meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → by Morton et al. (2018; 49 studies, 1,863 participants) shows that extra protein increases gains in strength and muscle mass during resistance training, but beyond about 1.6 g/kg/day there were no further gains in fat-free massLean mass / fat-free mass Everything in the body except fat: muscle, bone, organs and water. More in the glossary →. The effect was larger in trained people and smaller with increasing age. A later meta-analysis of 74 studies (Nunes et al., 2022) confirms small but real additional gains, in under-65s mainly at ≥1.6 g/kg.

// In practice

• Target: 1.6 g/kg/day, up to 2.2 g/kg if that's easy for you.
• With a lot of excess body fat, base it on goal weight rather than current weight.
• Protein source and timing didn't matter meaningfully in Morton et al. Total daily intake is what counts.

// Limitations & open questions

The 1.6 g/kg breakpoint has a wide confidence intervalConfidence interval The range in which the true value most likely lies, usually with 95 % confidence. More in the glossary →. Recommendations during a diet are often higher.

// Sources

• Meta-Analyse 2018Morton et al. – Protein supplementation and resistance training-induced gains (Br J Sports Med) ↗
• Meta-Analyse 2022Nunes et al. – Protein intake to support muscle mass and function in healthy adults (J Cachexia Sarcopenia Muscle) ↗

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