Protein and Muscle: Building and Keeping Strength

How protein intake combined with resistance training supports muscle mass and strength, and where the dose plateaus.

✓

Research consistently shows…

Multiple Grade-A meta-analyses converge: adding protein to resistance training increases fat-free mass and strength, with gains plateauing around ~1.6 g/kg/day in younger trained adults. Research consistently shows the effect is real but modest, and combining protein with training matters more than protein alone. Older adults may need the higher end to overcome reduced anabolic response.

~1.2–1.6 g/kg/day paired with regular resistance training beginner home

musclelongevityenergyactive adultsolder adultsbeginners

Common misconceptions

'Protein alone builds muscle.' Without a training stimulus, extra protein does little for muscle.
'There is an anabolic window of 30 minutes.' Total daily protein and training matter far more than precise timing.
'Older adults should eat less protein.' Aging often calls for the higher end of the range.

What we won't claim

Do not claim any food, diet, or supplement cures, treats, or prevents any disease
Do not diagnose nutrient deficiencies or medical conditions
Do not promise specific weight-loss amounts or timelines
Do not deliver individualized medical nutrition therapy or replace clinical care

When to seek a professional

Signs of disordered eating (food/weight preoccupation, restriction, bingeing, purging, compulsive exercise) -> qualified eating-disorder professional
Diagnosed medical condition (diabetes, chronic kidney disease, heart failure, GI disease) -> registered dietitian or physician
Pregnancy or breastfeeding -> prenatal provider or registered dietitian
Unintentional weight loss, difficulty swallowing, or persistent GI symptoms -> medical evaluation

Key sources (4), grade mix A:4 · B:0 · C:0

Every source below carries its own grade and links to the original study. This is the audit trail.

ARobert W Morton, Kevin T. Murphy, Sean Mckellar, B. Schoenfeld, M. Henselmans, Eric R. Helms, Alan A Aragon, M. Devries, L. Banfield, J. Krieger, Stuart M Phillips (2017) · British Journal of Sports Medicine · 10.1136/bjsports-2017-097608

AE. Nunes, Lauren M. Colenso-Semple, Sean Mckellar, Thomas Yau, M. Ali, D. Fitzpatrick-Lewis, D. Sherifali, C. Gaudichon, D. Tomé, P. Atherton, M. Robles, Sandra Naranjo-Modad, Michelle Braun, F. Landi, S. Phillips (2022) · Journal of Cachexia, Sarcopenia and Muscle · 10.1002/jcsm.12922

ARyoichi Tagawa, D. Watanabe, Kyoko Ito, Takeru Otsuyama, Kyosuke Nakayama, C. Sanbongi, M. Miyachi (2022) · Sports Medicine - Open · 10.1186/s40798-022-00508-w

ARyoichi Tagawa, D. Watanabe, Kyoko Ito, Keisuke Ueda, Kyosuke Nakayama, C. Sanbongi, M. Miyachi (2020) · Nutrition Reviews · 10.1093/nutrit/nuaa104

✓Explore all 1,008 studies in Nutrition →

The full evidence base this focus area draws on, every study with its grade and DOI.