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Nutrition
Meta-analysis of trials
Protein: how much do you need to gain muscle?
Reviewed by Joseph Korban, Certified Personal Trainer & Rehabilitation Specialist · Last reviewed 27 September 2026
Protein supplementation on top of resistance training modestly increases muscle size and strength, with benefits levelling off around 1.6 g of protein per kg of body weight per day (95% CI 1.03 to 2.20). The review pooled 49 trials and 1,863 participants.
What to know
- Aim for roughly 1.6 g/kg/day of total protein from food first; supplements are a convenience.
- Going far above this adds little for muscle gain.
- The benefit is smaller in older adults and larger in experienced lifters.
Evidence
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.