Aim for 1.6 to 2.2 g of protein per kg of body weight per day, spread across your meals, to support muscle building alongside training.

noli's read

This concise post nearly matches current scientific consensus word for word. The 1.6-2.2 g/kg/day range corresponds exactly to the plateau identified by the reference meta-analysis (Morton et al. 2018: plateau at 1.62 g/kg/day, 95% CI up to 2.2), and lines up with the International Society of Sports Nutrition's official position (2017), which recommends 1.4-2.0 g/kg/day to build and maintain muscle in exercising individuals. The "positive nitrogen balance" and amino-acid-repair framing is standard, mechanistically well-established language. The advice to spread protein across the day is also consistent with the literature, though its real-world impact is more marginal (a few percent) than the phrasing implies — total daily intake remains the dominant factor, with distribution acting as a minor refinement. Overall, this is one of the most accurate posts in the whole batch relative to the research.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015