r/Fitness (The Fitness Wiki)@fitness-wikiweb

Consommer une quantité suffisante de protéines quotidiennes pour stimuler l'anabolisme.

what it claims

Consume between 1.6g and 2.2g of protein per kilogram of body weight daily (approximately 0.8–1g per pound), ideally distributed across 3 to 4 meals, to maximize muscle building.

holds up

Science strongly confirms that protein intake is a major lever for anabolism. A major meta-analysis published by Morton et al.

noli's read

Science strongly confirms that protein intake is a major lever for anabolism. A major meta-analysis published by Morton et al. (2018) in the British Journal of Sports Medicine indicates that an intake of up to 1.6g/kg is effective for optimizing the muscular response to training. Beyond that, the benefits become marginal for the majority of practitioners, although they are not harmful. The recommendation to distribute protein across 3 to 4 meals is based on studies showing better stimulation of muscle protein synthesis (MPS) over 24 hours compared to massive ingestion at one time (Areta et al., 2013, RCT). The idea of '160g' is a relevant generalization for an 80kg individual, but it would benefit from being personalized according to body weight. In summary, the advice is scientifically robust and aligned with current consensus in sports nutrition.

the sources

Claimed by r/Fitness (The Fitness Wiki). Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: B

Effect: ad libitum energy intake as a function of dietary energy density — lowering dietary energy density consistently reduces spontaneous calorie intake at matched food weight/fullness; body-fat change tracks the resulting energy balance
Measured on: general adults

Energy balance is the driver, but it's affected by many things (satiety, food quality, sleep, activity), so it's not about rigid calorie math. 'Fat-burning' or 'negative-calorie' foods are a myth.