▪️Protein is often identified as a critical macronutrient to consider in skeletal muscle repair. Resistance trained athletes have supported high protein diets for decades. Let’s get into the research on this matter.
▪️When it comes to bulking and developing muscle mass through a surplus, an intake of 1.6-2.2 g x kg of body weight will build the most gains.
Exceeding this upper range likely offers no further benefit and promotes amino acid catabolism & protein oxidation.
▪️When the target is muscle retention, protein intake has to be increased in order to prevent 𝘵𝘩𝘦 𝘶𝘴𝘦 𝘰𝘧 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘧𝘰𝘳 𝘦𝘯𝘦𝘳𝘨𝘺. Current research suggests to keep the intake at 2.3-3.3 g x kg of lean body mass, as you get leaner.
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