August 5, 2025
Madhura Mohan
Does More Protein Equal More Muscles?
W
e have all heard it enough to the point it feels like the truth. A gym bro or wellness influencer is saying it just about everywhere: Eat more protein, add more muscle. Easy math, right?
But the human body is not a calculator. And muscle gain? It isn't simply about what you eat, it is also about when you eat it, how you train, how you recover, and those mysterious components of gain.
Regardless, the notion persists. Because it is straightforward. It is inspirational. And, let's be honest, it sounds nice when you are measuring out a little extra Whey. But before we jump all in and adopt this notion of "more is better" let's take some consideration for it and ask ourselves:
Where has "more protein = more gain" notion come from? What does research say? And is there a point where enough is enough?
So, let's examine the hype, the habits, and the reality - and try not to make too many conclusions.
Why the “More Protein = More Muscle” Belief Took Off
It's easy to see why this idea has grown in popularity: protein is a major contributor to muscle, it's even in the textbook definition. You are putting in the work trying to add to or keep your leanness, and ramping up your intake of amino acids makes totally reasonable sense. Of course, with all the number-bragging and data-whoring in the fitness industry, there is: • Grams per kilo. • Macros per meal. • Scoops per shake.
Toss in the supplement marketing and buddy influences and chatter on the gym floor to what must be in the gym, and "protein" becomes not just an indication of nutrient content, but often a tool for the pageantry of on-field performance, a designation of your own discipline, the tool to shortcuts or results.
This is where it gets interesting: while protein is definitely important to the nutritional aspects of the human body, having more protein, does not always mean better. Your own body has a limit in two ways---limit to how much protein you can absorb, limit to how much protein you can use, and limit to how much protein you can directly convert into muscle protein.Once you exceed the limit, the additional "protein" may be just "additional proteins." So, how do you know what is enough? And how do you know if you’re going overboard?
We are going to unpack it here and there is not going to be any sugarcoating or fearmongering.
How Much Protein Can Your Body Use Per Meal?
According to Schoenfeld and Aragon, muscle protein synthesis (MPS) maximizes with 20-25g or high-quality protein at mealtime in young adults PMC5828430. After you reach that level, the excess amino acids will often be oxidized for fuel or converted to other products—not used for adding muscle. But here are some caveats:
• There are slower digesting proteins (casein), and mixed meals that likely elongate time for absorption, and potentially support use of more amino acids over that time
• The authors recommend 0.4g/kg/meal; and 4 meals yield a target of 1.6g/kg/day and an allowance of up to 2.2g/kg/day.
Timing, Type, and Distribution Matter
Another paper emphasizes that while quantity is important, timing and distribution of protein matter just as much PMC7400877.
• Whey is fast digesting, so it's good post-workout.
• Casein is slow-digesting; therefore, it is ideal for recovery overnight.
• Protein consumption is better spread out over meals to achieve a positive net protein balance; this works for hypertrophy.
Is There a Dose-Response Relationship?
In a meta-analysis of 105 studies, it was shown that each additional protein intake of 0.1g/kg/day had measurable improvements in lean body mass, especially when less than 1.3g/kg/day of protein was consumed PMC7727026. The incremental gains were less as the protein intake continued to exceed that amount, but still positive.
What should you take from this? If you ensure that you are eating enough protein, eating more will have some benefit, but only marginally.
One Size Doesn’t Fit All
Your optimal protein intake is influenced by various aspects, not just the training you're doing in the gym. Factors such as age, training status, body composition, and gut health could all affect how much protein your body will use, and how your body makes use of protein.
• A beginner may benefit from a slightly higher intake to help with adaptation.
• Older adults might need higher protein intake to actually stimulate MPS.
• Endurance athletes may have more of a focus on the timing and recovery rather than total grams.
Many of these aspects could be treated via a general rule of thumb, but as long as you are mindful of your goals and your body, this is what truly matters.
What Happens When You Go Overboard?
A summary of 32 studies warns that excess protein—and in particular protein from supplements or diets high in meat may pose risks PMC4045293:
• Bone and calcium imbalances • Damage or stress on kidney or liver • Increased risk for certain cancers • Effects on cardiovascular health But, as was the case with low protein diets, context is important.
We are discussing the risks of long-term, high-dose use in otherwise healthy adults and not single or sporadic overages or athletes' specific protocols.
So… What’s the Takeaway?
Protein is powerful. It impacts recovery and lean mass and is critical to performance. However, more is not always better—and chasing high numbers in grams and scoops without context could backfire. So instead of becoming obsessed with scoops and grams and hard numbers, you need to focus on:
• Quality: Choose complete and clean-label sources; whey, casein, or plant-based blends.
• Timing: How and when you structure the intake in relation to your training and recovery.
• Balance: To maximize absorption and synthesis of muscle, spread protein throughout meals.
Quick Myth-Busters
Myth: You must consume protein immediately following your workout.
Truth: The "anabolic window" is not as time sensitive as previously thought, and we can actually get in protein up to two hours post training and still have a benefit.
Myth: Plant protein is not as good for muscle gain.
Truth: If we combine proteins smartly (i.e rice + pea) we can get plant protein to be as good as animal protein quality-wise.
Myth: More protein will lead to quicker gains.
Truth: Up to a point! After optimal intake, any additional protein does not yield more gains; and in fact, may be wasted!
Final Thought: Fuel Smart, Not Just Hard
At AS-IT-IS Nutrition, we believe in simplicity backed by science. No nonsense. No cheat codes or magic. Just pure, effective nutrition that works with your body— not against it. The next time you reach for an extra scoop, ask yourself: is it helping you grow or just fuelling the myth? Let's keep the gains real, the choices honest, the protein purposeful.
In the end, it’s not about grazing the numbers—it’s about understanding your body, objectives and the science behind them...
Muscle is built by intention, consistency and clarity, not macros. So, choose wisely, train intentionally and let your progress measure more than your scoops…
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