Gunjan Taneja@gunjanshoutsInstagram

Today is Protein Day 💪 Complete your daily protein intake and build a strong, healthy body with better

… more

what it claims

Anchor each meal around a protein source to hit your daily target — it's one of the more reliable levers for muscle building and recovery.

holds up

Strip away the "Protein Day" marketing and what's left is a plain, well-supported claim: eating enough protein helps build and recover muscle.

noli's read

Strip away the "Protein Day" marketing and what's left is a plain, well-supported claim: eating enough protein helps build and recover muscle. The reference meta-analysis (Morton et al. 2018, British Journal of Sports Medicine, 49 RCTs, 1,863 participants) found that protein supplementation increases fat-free mass and strength during prolonged resistance training, plateauing around 1.6 g/kg/day (with a confidence interval reaching 2.2 g/kg/day). The effect is real but modest — roughly 300 g of extra lean mass over months — and training itself, not protein, is still the dominant driver. The post gives no numbers or sources, but the underlying idea — build meals around a protein source for recovery — matches what sports nutrition research has shown for years.

the sources

Claimed by Gunjan Taneja. Noli grades the claim, never the person.

Decoded by Noli · August 2, 2026 · the original post

What the graded evidence says

Evidence: B+

Effect: fat-free mass gain (resistance training) and appetite/satiety — +0.30 kg fat-free mass with protein supplementation (95% CI 0.09-0.52), plateau at ~1.62 g/kg/day; higher protein meals reliably increase satiety vs equal-calorie lower-protein meals
Measured on: healthy training adults; weight-loss and weight-maintenance adults

More protein past roughly 1.6 g/kg/day doesn't add much for muscle or fullness. The satiety edge is real but modest, not a magic appetite switch.

Gunjan Taneja in the Register1 claims gradedSee their record →