Protein intake and resistance training are primary drivers of muscle gain, with protein distribution and quality being secondary considerations.

“If you're in a diet, it's going to help preserve lean body mass, if you're at maintenance, it's going to help build a preserved lean body mass, and if you're in a surplus, it's going to help build a preserved lean body mass.”

To maximize muscular adaptations to resistance training, one should consume 1.6 grams of protein per kilogram of body weight.

“So for pushing muscle growth, we know you you should be at 1.6 g per kilogram of body weight, which translates to 0.7 g per pound of body weight. That's where you really want to be if you want to maximize muscular adaptations to resistance training, like muscle size and strength gains.”