How much Protein is needed to build?
How much protein you need and when to consumer protein rank among the most debated topics in any weight room. A large-scale meta-analysis of studies published in the British Journal of Sports Medicine adds to the conversation with data from 49 studies of at least 6 weeks in duration involving 1,863 subjects.
Researchers theorized that protein supplements can help improve muscle size and strength equally in men and women. These benefits can increase with resistance training experience, but can also decrease with age. The source of protein and the timing of consumption weren’t considered important.
Scientists suggest the recommended dietary allowance of 0.8 grams of protein per kilogram of body weight per day might be somewhat low. On the other hand, they found no additional benefits for consuming more than 1.6 grams of protein per kilogram of body weight per day.