A comprehensive study published in the British Journal of Sports Medicine has identified the optimal protein intake for maximizing muscle growth: 1.6 grams per kilogram of body weight per day, with diminishing returns above that level.

Key Findings

The meta-analysis of 49 studies and 1,863 participants found that protein intake above 1.6g/kg/day did not produce additional muscle gains when combined with resistance training.

Practical Application

For a 180-pound person, this means approximately 130 grams of protein daily — achievable through whole foods alone without supplementation for most people.