What's the least amount of protein you can eat and still make gains? Here's what a recent meta-analysis says.
You know the general rule: For gains, lift weights and consume about a gram of protein per pound of body weight daily. But what's the least amount of protein you need to make strength gains? A new meta-analysis answers that question.
The meta-analysis
In this systematic review, researchers looked at 82 studies and compiled the data using all kinds of fancy math, like dose-response analyses with spline curves. Let's just jump straight to the answer in English:
For optimal strength gains when lifting weights, you only need 0.68 grams of protein per pound of body weight.
Here's exactly how the nerds wrote it:
"Muscle strength with resistance training increased by 0.72% (95% CI 0.40–1.04%) per 0.1 g/kg BW/d increase in protein intake up to 1.5 g/kg BW/d, but no further gains were observed thereafter."
In other words, lifters did gain more strength the more they increased their protein intakes, but only up to 0.68 grams of protein per pound of body weight. After that, the effects waned.
Here's what that looks like with various body weights:
- 150 lbs: 102 grams
- 160 lbs: 108 grams
- 170 lbs: 116 grams
- 180 lbs: 122 grams
- 190 lbs: 129 grams
- 200 lbs: 136 grams
- 210 lbs: 143 grams
- 220 lbs: 150 grams
What happens if I eat more?
You'll be fine. While you won't drastically increase strength gains by exceeding 0.68 grams, that "extra" protein is still doing good things for your body.
For example, it's thermogenic and satiating, and it's very difficult for your body to store protein calories as body fat. Recent research even suggests that the only side effects of eating larger protein meals (up to 100 grams in one sitting) are prolonged protein digestion and amino acid absorption, which sustain muscle protein synthesis.
How to use this info
First, if you're used to eating closer to a gram of protein per pound, this meta-analysis teaches us that we don't have to panic if we get busy and have a "low protein" day and miss 50 or 60 grams. We'll still be fine in the strength gains department.
Second, it teaches many people that they're not getting enough protein to support muscle and strength gains. Outside of the hardcore lifting world, "experts" are still telling adults not to exceed 57 grams of protein per day. Those misinformed folks may need to double or almost triple that if they want their strength-training workouts to actually work.
Whatever your protein goals, remember that protein sources matter. Plant proteins don't do much for strength and hypertrophy, unless you spike the heck out of them with leucine. Micellar casein and whey isolate – as found in MD Protein ➔ Buy at Biotest – are the best choices supplementally.
Reference
- Tagawa. "Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials." Sports Medicine. 04 September 2022.