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Protein Science Updated: Why It's Time to Move Beyond the “1.6-2.2g/kg” Rule • Stronger by Science

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When you dive deep into the protein research, it looks like slightly higher intakes may be necessary to max out your gains.

When I first started lifting in the mid-2000s, one near-ubiquitous piece of advice was that lifters should aim to consume about 1 gram of protein per pound of body weight (or 2.2g/kg). I don’t recall ever seeing an in-depth scientific discussion about the topic, but I also wasn’t particularly tapped into “evidence-based” lifting circles at the time, so do with that what you will. However, I do vividly remember when a meta-analysis on the topic of optimal protein intake for lifters was published in 2018 by Morton and colleagues1. After this point, the dominant thinking on protein intake…

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