Link to article: https://www.strongerbyscience.com/protein-science/
The latest article from Greg Nuckols explores the current protein recommendations and dissects the available data to suggest that a higher intake may be necessary to fully maximize muscle gains. From the introductory paragraph:
The recommendation that lifters should aim to consume “1.6-2.2g/kg” [0.73-1.0g/lb] of protein is almost universally taken to be an unquestionable truth. You probably don’t need to exceed 1.6g/kg in the first place, and if you do exceed 2.2g/kg, you’ll definitely just waste the extra protein you consume – it certainly won’t contribute to further muscle growth. However, a closer look at the meta-analysis that generated this recommendation suggests that we probably shouldn’t have been quite so confident that protein intakes within this range will maximize muscle growth. When you dive deep into the protein research, it looks like slightly higher intakes may be necessary to max out your gains.
This article is a deep and nerdy dive into the data, with calibrative cross references into even more data. It concludes with practical takeaways, including advice on how to scale the recommendation by gender and body composition.
submitted by /u/eric_twinge
[link] [comments]
r/Fitness Link to article: https://www.strongerbyscience.com/protein-science/ The latest article from Greg Nuckols explores the current protein recommendations and dissects the available data to suggest that a higher intake may be necessary to fully maximize muscle gains. From the introductory paragraph: The recommendation that lifters should aim to consume “1.6-2.2g/kg” [0.73-1.0g/lb] of protein is almost universally taken to be an unquestionable truth. You probably don’t need to exceed 1.6g/kg in the first place, and if you do exceed 2.2g/kg, you’ll definitely just waste the extra protein you consume – it certainly won’t contribute to further muscle growth. However, a closer look at the meta-analysis that generated this recommendation suggests that we probably shouldn’t have been quite so confident that protein intakes within this range will maximize muscle growth. When you dive deep into the protein research, it looks like slightly higher intakes may be necessary to max out your gains. This article is a deep and nerdy dive into the data, with calibrative cross references into even more data. It concludes with practical takeaways, including advice on how to scale the recommendation by gender and body composition. submitted by /u/eric_twinge [link] [comments]
Link to article: https://www.strongerbyscience.com/protein-science/
The latest article from Greg Nuckols explores the current protein recommendations and dissects the available data to suggest that a higher intake may be necessary to fully maximize muscle gains. From the introductory paragraph:
The recommendation that lifters should aim to consume “1.6-2.2g/kg” [0.73-1.0g/lb] of protein is almost universally taken to be an unquestionable truth. You probably don’t need to exceed 1.6g/kg in the first place, and if you do exceed 2.2g/kg, you’ll definitely just waste the extra protein you consume – it certainly won’t contribute to further muscle growth. However, a closer look at the meta-analysis that generated this recommendation suggests that we probably shouldn’t have been quite so confident that protein intakes within this range will maximize muscle growth. When you dive deep into the protein research, it looks like slightly higher intakes may be necessary to max out your gains.
This article is a deep and nerdy dive into the data, with calibrative cross references into even more data. It concludes with practical takeaways, including advice on how to scale the recommendation by gender and body composition.
submitted by /u/eric_twinge
[link] [comments]