Takeaways

• Protein supports the gains you are trying to make in the gym.
• The useful target is a daily floor you can repeat, not a perfect one-off number.
• Spread protein across meals so the day is not doing all the work.

Why this matters

If the training block is the stimulus, protein is the support system that helps the adaptation cash out.

Sources

• Morton et al. 2018. Protein supplementation and resistance training meta-analysis. PMID: 28698222
• Cermak et al. 2012. Protein supplementation augments training adaptation. PMID: 23134885
• Thomas et al. 2016. Protein supplementation in older adults. PMID: 27670605