The Protein Corner

For decades, bodybuilders have lived by the rule that you must eat one gram of protein per pound of body weight per day, or you’re leaving gains on the table.  Over the past few years, though, many researchers and fitness influencers have backpedaled, claiming that the real threshold is 0.7 g/lb, and eating more than this is a waste of calories and money.  The main piece of evidence for this position was a 2018 meta-analysis from McMaster University. Scientists pooled the results of 49 studies with ~1,900 people and found that muscle growth plateaued at about 0.73 g/lb of protein per day. Here’s what the results looked like:  And just like that, the “1g/lb” rule sank like the Bismark.  Or did it?  There are 3 reasons you should take these study results with a grain of salt:  1. Every single study on trained weightlifters found they gained more muscle with protein intakes over 0.7 g/lb. When the researchers zoomed in on people who actually lifted weig...

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