#muscle-protein-synthesis

Stylised protein strand breaking into individual amino acid beads
ScienceProtein

How Much Protein Do You Actually Need?

Not the 25g-every-three-hours number the supplement industry sells you — here's what the dose-response trials actually show.

Meta-analysis
Line chart showing muscle-gain benefit rising then flattening as daily protein intake increases
ResearchProtein

What the Biggest Protein Meta-Analysis Actually Found

Pooling 49 studies and modelling the actual dose-response curve, this meta-regression found the muscle-building benefit of additional dietary protein plateaued at around 1.6g per kilogram of bodyweight per day — more protein above that point bought very little extra muscle gain in the pooled data.

Meta-analysis