> _You're Wasting Your Money On Protein_. Directed by Jeremy Ethier, 2025. _YouTube_, [https://www.youtube.com/watch?v=j1bx0GMofYw](https://www.youtube.com/watch?v=j1bx0GMofYw). # The optimal protein threshold for muscle growth is fairly moderate The main argument of this video is that consuming excessive amounts of protein does not significantly enhance muscle growth once a moderate threshold is reached.​ ## Key Findings - Recent meta-analyses of 62 long-term resistance training studies found that doubling or tripling protein intake produced almost no additional muscle growth. - ==**Moderate protein intake of roughly 1.21–1.39 g grams per kilogram of body weight is sufficient to maximize gains for most lifters.**== - Consuming up to 1.61–2.20 gram per pound can be useful only for lean individuals (<15% body fat) in a calorie deficit seeking to minimize muscle loss. ## Major Insights - Muscle gain primarily depends on two factors: hard, progressive training and adequate total calories—protein alone does not drive growth. - Overemphasizing protein can hinder progress by reducing carb and fat intake, increasing food cost, and making it harder to eat enough calories to gain muscle. - Case studies like that of natural bodybuilder Alex Leonidas show that reducing daily protein intake from 200 g to around 90 g while maintaining training intensity does not harm performance or muscle growth. ## Practical Guidelines - Aim for around 1.21–1.39 g of protein per kilogram of body weight daily. - Slightly increase intake only when dieting at low body fat levels or when needing extra satiety. - Prioritize consistent, quality training and total calorie intake over chasing extreme protein targets. - Protein shakes or high-protein foods can still be convenient for meeting baseline needs but are not magic muscle builders. --- _Note: this page was at least partly written using generative AI._