The New York Times recently highlighted the results of a comprehensive scientific review of research on how to become physically stronger. The review finds that eating more protein than currently recommended can aid the effects of lifting weights.
It wasn’t a huge effect but those who ate more protein gained an extra 10 percent in strength and about 25 percent in muscle mass compared to control groups who only weight trained.
Current federal recommendations suggest 56 grams of protein a day for men and 46 grams for women.
The research found that 1.6 grams of protein per kilogram of body weight per day was optimal for those doing resistance training. For a 175-pound man that would be 130 grams a day.