As a preference, I only eat meat one meal a day on average, and I am able to consistently hit about 2g protein
per kg bodyweight per day.
Levels up to
3g per kg bodyweight per day (over 3 x the RDA) have been demonstrated to increase lean body mass, reduce fat mass and improve performance.
Lack of protein will too — shoot for at least 1.5 grams of protein
per kg bodyweight when you're injured and training hard; maybe even closer to 2g / kg.
Extreme protein intake reduces fat mass Bodybuilders who already consume sufficient protein, and who boost their daily protein intake to 3 - 4 g
per kg bodyweight, will not become more muscled or stronger.
Muscle protein synthesis In the young men the maximum effect on muscle protein synthesis happened at an intake of 0.24 kg protein
per kg bodyweight.
During my last bikini prep, I was consuming upwards of 3g of protein
per kg bodyweight.