Optimal Protein Intakes For Strength Building
A recent meta-analysis, published in Sports Medicine Open, sheds further light on the optimal amount of protein required to develop muscle strength. The review assessed 82 randomized controlled trials and found that the strength-building benefits of increasing protein intake, alongside resistance training, plateaued at an average of 1.5g protein per kg of bodyweight daily – or 120g for an 80kg adult – with no further gains observed beyond this level. This is a far cry from the extremely high intakes often touted online or among locker room conversations as being beneficial.
The results support a previous meta-analysis from 2018 published in the British Journal of Sports Medicine that reviewed 49 controlled trials, and concluded that, on average, no further benefits were seen beyond an intake of 1.6g/kg/day.
Many gym-goers feel they have to rely on a repetitive regimen of plain chicken breast and broccoli to reach unrealistically high protein goals they’ve been set. But the optimal levels shown in the literature can easily be exceeded through a plant-forward diet containing a variety of high protein foods such as beans, lentils, chickpeas, tofu, tempeh, legume pastas, whole grains, vegetables, nuts, and seeds. These plant-based sources of protein come packed not only with protein, but a vast array of beneficial compounds proven to support health, performance and recovery.
Dr Scott Stoll summarized this concept brilliantly in The Game Changers film, where he said: “Protein is important, especially when you’re exercising... But it’s the package that the protein comes in that’s really important for your optimized performance.”
References:
- Tagawa, R., Watanabe, D., Ito, K. et al. Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Med - Open 8, 110 (2022).
- Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of