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The Exact Amount of Protein You Need to Build Muscle (The Science Is Clearer Than You Think)

2026/07/07 Report

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The Exact Amount of Protein You Need to Build Muscle (The Science Is Clearer Than You Think)

The protein debate has been running in fitness circles for decades. Some say more is always better. Others insist you only need 0.36 grams per pound. Gym culture swears by a gram per pound.

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And supplement companies have a vested interest in keeping you confused. Here's what the actual peer-reviewed research concludes — and it's more specific than most people realize.

The most comprehensive analysis of the research on protein and muscle building comes from a 2018 meta-analysis published in the British Journal of Sports Medicine, which pooled data from 49 separate studies and over 1,800 participants.

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