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FIProtein is essential for building muscle — but more isn’t always better.
Research shows that muscle protein synthesis (the process that builds muscle) maxes out around ~1.6–2.2 g of protein per kg bodyweight per day for most people who train.
Eating more than that doesn’t further increase muscle growth for the majority of people. Instead, muscle gain mainly depends on:
• Progressive overload in training
• Adequate total calories
• Sufficient recovery and sleep
• Protein intake within the effective range
Once those factors are in place, extra protein is mostly just additional calories rather than a faster path to more muscle.
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