Rhonda Patrick· PhD
bodybuilders might benefit from pushing to 2.2g/kg.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
bodybuilders might benefit from pushing to 2.2g/kg.
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Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
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Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes).
the second example where a higher protein intake above 1.6 G per kilogram may be beneficial is with professional athletes where extremely marginal improvements in muscle protein synthesis gives them an edge on competition so in this scenario this is where up to 2.2 grams of protein per kilogram per day or one gram per pound May provide marginal benefits