The first dietary change most people make when they start doing strength training is to eat more protein, it’s a relief to find out that scoffing more protein does indeed help build bigger muscles.
The magic number is 1.6g of protein per kg of bodyweight
A review of 49 studies covering a total of 1,863 people who regularly undertook resistance training has found that those who consumed more protein either in the form of shakes and other supplements, or normal food – put on more lean muscle mass and got stronger muscles than those who didn’t increase their intake.
All the participants were healthy adults doing at least two sessions of resistance training a week. That’s important to remember – the work comes before the protein.
The benefits of protein were more pronounced in young adults and those who were new to working out. The most common source of added protein in the research was whey protein supplements, and participants across the studies increased their protein intake by between 4g and 106g per day.