is generally a more practical approach for people specifically trying to gain muscle.
How Much Protein Do You Need?
There isn’t one perfect number for everyone.
Protein requirements depend on factors such as body weight, age, training status, total calorie intake, and goals.
Research in adults performing resistance training has found benefits from higher protein intake, with one large meta-analysis finding that gains in fat-free mass generally did not continue increasing once total protein intake reached around 1.6 g per kilogram of body weight per day.
That doesn’t mean everyone needs exactly 1.6 g/kg, but it illustrates why simply consuming enormous amounts of protein isn’t necessarily better.
Nutrition
Don’t Forget Carbohydrates and Fats
see the continuation on the next page
Protein gets most of the attention when people talk about muscle growth, but carbohydrates and fats shouldn’t be ignored.
Carbohydrates provide an important source of energy for
