Protein

Protein supports lean tissue and is especially useful for muscle maintenance or growth, satiety, and body-composition goals. It also takes more energy to process than carbohydrate or fat. 1

• Daily amount: Layne Norton says the benefits for muscle building begin to plateau around 1.6 g per kg of body weight per day; higher amounts may add little, and getting enough total protein matters more than fine-tuning its distribution. 2 3
• Food sources: Animal proteins tend to provide more essential amino acids per gram, while plant-based diets can still support muscle gains when total protein is adequate and sources are planned well. 4 5
• Meal planning: Gabrielle Lyon recommends 30–50 g of protein in the first meal and describes about 1 g per pound of ideal body weight as her general target; these are her recommendations, rather than a single consensus target across the discussion. 6 7