Beyond 1.6 g of protein per kilogram of body weight per day, additional amounts matter little for muscle mass gain; resistance training remains the absolute priority, well ahead of protein intake or supplements.

noli's read

Stuart Phillips, a recognized expert in muscle physiology, relies here on solid data. A major meta-analysis published by Morton et al. (2018) in the British Journal of Sports Medicine effectively confirms that the benefit of protein intake on hypertrophy plateaus at around 1.6 g/kg/day. The idea that training is the primary driver of change is also validated by scientific literature: mechanical stimulus is essential to signal muscles to grow. The statement is therefore very accurate and aligned with the current consensus. There is no exaggeration here; the creator simply puts protein back in its rightful place, that is, as a supportive tool rather than a miracle factor. It is a rational perspective that helps prioritize efforts rather than focusing on minor nutritional details.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022