If you’re pumping iron to build muscle, be sure to have plenty of protein on their plates. A study in The Journal of Nutrition found that a daily protein intake equaling 2 grams per kilogram of body weight maximized lean body mass anabolism (i.e., muscle growth) in seven resistance-trained men (ages 21–27). So if the goal is to increase muscle mass, a 170-pound person could benefit from eating up to 154 g of protein. That’s in the upper range of current protein guidelines for athletes.
It’s yet to be determined whether women and older individuals need as much protein as the men in this study.
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