More protein equals more muscle after 40 — how much actually works
More protein equals more muscle, right? A 2022 meta-analysis tested whether extra protein actually builds lean mass in healthy adults.
- Claim
- More protein equals more muscle after 40?
- Catch
- DIMINISHING
- Verdict
- TRAIN + EAT PROTEIN
The study: randomized trials where healthy non-obese adults raised their daily protein intake. Researchers measured lean body mass and strength gains.
More protein did increase lean mass and strength — but only up to a point. Beyond about 1.3 grams per kilogram per day, added protein barely moved the needle. That's roughly 90 grams a day for a 70-kilogram adult.
The catch: benefits plateau, so eating more protein than that gives diminishing returns. Resistance exercise matters more than extra protein alone, and results vary by age and training status.
SOURCES
- J Cachexia Sarcopenia Muscle. 2022
- doi:10.1002/jcsm.12922. PROSPERO: CRD42020159001.
For information only, not medical advice. Talk to your doctor before major diet changes.
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