# @mackinprof on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DKjiH15JlBf
- **Gondola URL:** https://gondola.cc/posts/59739548-mackinprof-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/673a3771f3.jpg
- **Posted:** 2025-06-06T10:00:14.000+00:00
- **Account Owner:** Stuart Phillips (@mackinprof) — https://gondola.cc/mackinprof

## Caption

GAINING MUSCLE WITH RESISTANCE TRAINING (RT): IS PROTEIN A BIG DEAL OR A MINOR PLAYER?

After 30 years of studying protein and muscle, here’s the honest truth: protein plays a relatively small role in lean‐mass gains when you lift. In fact, at least 90% of muscle growth comes from consistent RT, regardless of sex or age.

A meta‐analysis of 49 controlled trials (n ≈ 1,800) found that protein supplements added only 0.3 kg of fat‐free mass (≈ 0.5 lb, half of which is likely muscle), compared to ~1.1 kg of FFM gained purely from training—meaning training drives ≈ 90 % of hypertrophy (PMID: 28698222). A more recent dose–response analysis confirms a plateau at 1.6 g/kg/day (PMID: 35187864).

Beyond ~1.6 g/kg/day, extra protein does not yield further FFM gains. In 42 study arms (n = 723), RT‐induced FFM increases plateaued at ~1.62 g/kg/day (95 % CI: 1.03–2.20 g/kg/d) (PMID: 28698222). Simply put, it’s implausible to gain more actual muscle above that intake.

Another caveat: we measure “lean mass” (fat‐ and bone‐free mass), not pure muscle tissue. Two of the highest‐protein diets tested—3.2 vs. 1.6 g/kg/d for 16 weeks in trained men—showed no change in lean mass, despite solid training and strength gains; doubling protein > 1.6 g/kg/d didn’t move the needle (PMID: 39206316). Lab data spanning 28 years also show a flat relationship between protein intake and individual lean‐mass gains.

An overfeeding study in resistance-trained subjects—~4.4 g/kg/d of protein for 4 months without altering workouts—resulted in no change in body composition (i.e., no additional lean mass; PMID: 24834017).

KEY TAKEAWAYS
• Consistent RT drives ≈ 90 % of muscle gains.
• Protein beyond ~ 1.6 g/kg/d adds minimal (if any) extra FFM.
• RCTs show negligible lean‐mass increases from very high‐protein diets.

#MuscleGain #ResistanceTraining #ProteinIntake #LeanMass #Hypertrophy #FitnessScience #GymLife #WorkoutScience #ProteinMyths #TrainingConsistency #ExerciseScience #StrengthTraining #BodyComposition #NutritionScience #FitFacts

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## Tags

workoutscience, proteinmyths, bodycomposition, resistancetraining, fitfacts, exercisescience, gymlife, leanmass, nutritionscience, trainingconsistency, musclegain, proteinintake, strengthtraining, fitnessscience, hypertrophy

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