23d • Nutrition and Cooking
More protein doesn't automatically mean more muscle.
For years the message was "eat as much protein as you can." A fresh 2026 network meta-analysis and the updated dietary guidelines tell a more useful story. For building and keeping muscle, the sweet spot for most men sits around 1.6 grams of protein per kilo of bodyweight per day. Push past 2.2g/kg and the extra grams stop adding muscle — they just add cost and crowd out other food.
Here's what actually moves the needle: hitting that target consistently, every day, spread across 3-4 meals of 30-40g each. A new study found the men who adhered to their protein target most consistently saw the best gains in size and strength — not the ones who occasionally spiked it sky-high.
As a chef for 20 years, I'll tell you the practical win isn't another scoop of powder. It's building meals you'll actually repeat: a palm or two of meat, fish, or eggs at each meal. Whole food first, shake to fill the gap.
Takeaway: If you weigh 90kg, you're aiming for roughly 145g of protein a day. Hit it consistently before you worry about anything fancier.
What's your go-to high-protein meal you could eat five days a week without getting bored? Drop it below — I'll steal the best ones 😄
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More protein doesn't automatically mean more muscle.
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Ex-chef. PT. Sober. I help men in their 30s-50s build real strength and sort out their nutrition. No gimmicks, no Ozempic. Free Blueprint inside. ⬇️
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