Depending on your level of strength, you may need to consume less protein than you think. Getting enough protein to maximize strength gains may require eating 1.5 grams of protein per kilogram of body weight each day. says a meta-analysis published September 4 in Sports Medicine Open.
To lose weight, a person who weighs 68 kilograms (150 pounds) should consume 105 grams of protein daily.
Angie Asche, RD, CSSD, sports dietitian, said the results aren’t groundbreaking, but are sufficient to stay below previous recommendations.
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Sports nutrition experts recommend 1.4 to 2 grams of protein per kilogram of body weight, for example.
Asche told Insider, “It confirms what we already knew. Interestingly, more doesn’t necessarily lead to more benefits. But it depends on the person and what their goals are.”
Adding Protein To Your Diet May Help You Lose Weight
Several studies have focused on protein intake for strength gains, but Asche said those recommendations might not apply to changing muscle size or overall body composition.
It may make sense to eat more protein if you want muscle gain and fat loss simultaneously because protein is more filling, helping you maintain the calorie deficit required for fat loss.
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Weightlifting And Protein Alone Won’t Build Muscle
One important caveat to remember in the study: Protein only builds strength with resistance training.
Asche said, “The wishful thinking is that just by eating a protein bar or protein cookie, then poof, you’ve got lean muscles, but it doesn’t work that way.”
Building muscle requires weightlifting and bodyweight movements that create tension in your muscles.
Protein From Whole Foods Increases Muscle Growth
Chips, ice cream, and pizza are good sources of protein without relying on supplements or bars.
She said, “It’s very much become a marketing scam. There’s this emphasis on protein in ultra-processed foods, which isn’t doing much to change your body composition.”
Don’t neglect to get enough calories and other nutrients, such as fat and carbohydrates, if you want to build muscle.