To build muscle and improve metabolic health, training (mechanical tension and progressive overload) is the primary driver, not increased protein consumption.

noli's read

This advice aligns well with the fundamental principles of exercise physiology. Scientific literature, notably meta-analyses published in journals such as 'Sports Medicine', confirms that mechanical tension is the primary stimulus for hypertrophy. While protein intake is essential for muscle protein synthesis (repair), evidence indicates that beyond a certain threshold (generally estimated between 1.6 and 2.2 g/kg of body weight in RCT studies), adding extra protein does not generate increased muscle gains in the absence of an adequate training stimulus. The creator therefore correctly points out the risk of overestimating nutritional intake at the expense of training intensity. It is important to note, however, that for very elderly individuals or those in a significant caloric deficit, protein requirements may be higher to maintain lean mass. The claim is scientifically robust, although it simplifies the essential synergistic role between nutrition and exercise.

the sources

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