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3 min read Nutrition

The Protein Sweet Spot

When does protein stop being directly useful for muscle building, and then at what point do the costs of a higher protein intake outweigh the benefits?

How much protein should you consume for max benefits

Recently I was suggested to eat 350-400g of protein per day, and while protein is the GOAT that seemed excessive, and I was instantly concerned about its effects on performance. I didn't want to refute something right off the bat without other grounds than my own educated opinion, so I hit the books to find out at what point does protein stop being directly useful for muscle building, and then at what point do the costs of a higher protein intake outweigh the benefits?

There's a fair amount of research, and not all of it has reached the same absolute conclusions, but with strong support for it we know you need around 1-1.2g/kg to maintain muscle mass in sedentary populations. Below that and you'd probably be wasting away and above that you can get benefits both to your health and physique outcomes.

Based off the research, when comparing 1 g/kg to 2.4 g/kg this paper shows the 2.4 g/kg gained more muscle. However, in comparing 2.3 g/kg to 3.4 g/kg there were no significant differences in gains, and further research comparing 1.8 g/kg to 4.4 g/kg also found no statistical differences between gains.

In terms of muscle gain, there seems to be a point at which more protein won't do more for your gains and that tipping point seems to be under/around 2.3g so the current recommendation of 1.6-1.8 g/kg for massing would seem appropriate. It would also make sense seeing how you can only build muscle as fast as your physiology allows, and packing in more raw materials after that won't make it go faster.

However, I would not call the debate over at this point because protein has some benefits even if not directly related to stimulation of protein synthesis. For example, some studies noted that individuals on higher protein intakes had minimal or negative fat gains during their calorie surplus, mostly ~3 g/kg. There's also others related to satiety and fat gain. With this in mind, I think 1.6g will cover you for the gains, but going higher would still have value for a lifter:

  • Satiety, for example, I would still consider to be important on massing phases. With an upregulated appetite, higher protein would help fill you up and avoid uncontrolled eating that could lead to fat gain.
  • Then as calories get bumped and carb intake increases, some of your protein would be coming from these - incomplete sources - so going higher than the bare minimum would be beneficial.
  • It is further well-recorded that there's a protein synthesis response to protein feedings at ~20g min, so having enough would be useful, and for satiety 20g will not really do much - it's just a smidge of chicken.
  • Finally, some studies have found that carbs can 'elevate de novo lipogenesis; moreover, excess carbohydrate may be converted to fat via both hepatic and extrahepatic lipogenesis' which is a fancy way of saying increases fat gains, and you will 100% at some point be overfeeding on carbs, but moving some of those calories to protein may be helpful to curb fat gain a little bit.

So there's some benefits to higher protein intakes, however, you also don't want to go all protein either for two key reasons, for one - even the studies remarked on how hard it is to go high high protein, and it's also very depressing, you will not enjoy it, and this will make your surplus unsustainable. Another key reason is performance, protein is just not a great energy substrate for it and your gym performance is SO important to drive muscle gain, so you want to make sure you have the carb load to match.

So, with all these considered, I would consider the point of diminishing returns for protein would be around the 2 to 3 g/kg where you'd get the benefits while keeping it achievable. The specific number can vary a bit individually based on your level, cooking skill, ability to spend a small fortune on protein and appetite, but for most cases I would consider 1.6 g/kg of complete protein the floor amount, and 3 g/kg the topmost dose.

So, when does protein stop being useful for gains? Directly at around 1.8 g/kg in line with recommendations. When does the value equation stop making sense? In my opinion, at 3 g/kg there's already a questionable value equation, but there may be a benefit however slight. As long as you stay within the 1.8-3 g/kg, you can be sure you're nutritionally covered.