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Of the macronutrients, protein is definitely the biggest lever that you can pull ... It doesn't take a ton of protein to get a lot of the muscle-building benefits ... The benefits really start to plateau out around 1.6 grams per kilogram of body weight. There's some evidence that maybe even up to, like, 2.4 or 2.8 grams per kilo may give like a little bit more
benefit.
Layne Norton, PhD
Layne Norton Recommends Consuming >1.6g of Protein Per kg of Body Weight
Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
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