Nutrition
Does more protein always mean more muscle growth?
The short answer
No. In a meta-analysis of 49 studies, protein supplementation gave a modest extra improvement on average alongside strength training. Above an estimated total intake of about 1.6 grams per kilo per day, no further average gain in fat-free mass was found.
How do you interpret this?
Look at what you already eat before adding extra shakes. What counts is your total protein intake from food and supplements.
The nuance
The value found is a statistical estimate, not a sharp individual limit. Fat-free mass is also not exactly the same as muscle tissue alone. This analysis does not automatically determine the optimal amount for a competitive athlete in a large energy deficit.
