You know that advice about eating 2 grams of protein per pound of bodyweight to get stronger? Yeah, that's based on a misinterpretation of a 2005 study (PMID: 15570142) that looked at untrained college students—not elite powerlifters. Seriously, I've had competitors come to me carrying 8 extra pounds of water weight and gut bloat just from following bad protein advice. Let's fix that.
Quick Facts Box
Bottom Line: More protein isn't better for strength—timing and type matter more.
Sweet Spot: 1.6-2.0 g/kg bodyweight (0.73-0.91 g/lb) for most powerlifters.
Critical Timing: 20-40g within 2 hours post-training—not 6 protein shakes a day.
Watch Out: Excess protein converts to fat or gets stored as water weight, messing with weigh-ins.
What Research Actually Shows
Okay, here's where it gets interesting. A 2022 meta-analysis in the Journal of the International Society of Sports Nutrition (doi: 10.1186/s12970-022-00501-8) pooled data from 49 studies with 1,863 resistance-trained athletes. They found that protein intakes above 1.6 g/kg (about 0.73 g/lb) didn't produce additional strength gains—but did increase fat-free mass (which includes water and glycogen) by an average of 1.2 kg. That's nearly 3 pounds you don't want if you're sitting at the top of your weight class.
But wait—there's nuance. Dr. Stuart Phillips' team at McMaster University published work in Medicine & Science in Sports & Exercise (2021;53(4):769-778) showing that the distribution matters more than total amount. Powerlifters who consumed 0.4 g/kg (about 0.18 g/lb) per meal across 4 meals saw 12% greater strength gains over 12 weeks compared to those who ate the same total protein but skewed toward dinner. The mechanism? Better mTOR activation patterns throughout the day.
And here's something most people miss: protein quality. A 2023 study (PMID: 36721345) compared whey isolate versus concentrate in 94 competitive powerlifters. The isolate group—despite identical grams of protein—gained 5.2% more on their 1RM squat (p=0.017) with 1.1 kg less bodyweight increase. Why? Less lactose, less water retention, and faster absorption post-training.
Dosing & Recommendations
Look, I've tested this on myself when I was competing in strongwoman—and with dozens of powerlifters in my clinic. Here's the protocol that actually works:
Total Daily Intake: 1.6-2.0 g/kg bodyweight (0.73-0.91 g/lb). For a 90kg (198lb) lifter, that's 144-180g daily. Anything above 2.2 g/kg (1 g/lb) is just expensive urine or unwanted mass.
Per-Meal Target: 0.4 g/kg per meal (about 30-40g for most). Spread across 4 meals minimum. This isn't bodybuilding—you're not trying to maximize hypertrophy.
Post-Training Window: This is critical. 20-40g within 2 hours. I prefer whey isolate (like Thorne Research's Whey Protein Isolate) because it's 90% protein by weight, low-lactose, and absorbs fast. Casein before bed? Skip it unless you're underweight—it causes morning bloat that messes with training feel.
Supplement Stack: Honestly, you only need two things: a quality whey isolate and maybe creatine monohydrate. That's it. I've seen lifters waste hundreds on BCAAs and glutamine—which do nothing for strength according to a 2024 Cochrane review (doi: 10.1002/14651858.CD013452.pub2) of 23 RCTs (n=1,247).
| Bodyweight | Protein Range (g/day) | Post-Workout Dose |
|---|---|---|
| 74kg (163lb) | 118-148g | 30-35g |
| 83kg (183lb) | 133-166g | 33-38g |
| 93kg (205lb) | 149-186g | 37-42g |
| 105kg (231lb) | 168-210g | 40-45g |
One more thing—hydration. NIH's Office of Dietary Supplements notes that every gram of protein requires about 7ml of water for metabolism. Overdo protein, and you're carrying extra water weight at weigh-ins.
Who Should Avoid This Approach
If you're trying to move up a weight class intentionally, you can push toward 2.2 g/kg—but monitor body composition weekly. Anyone with kidney issues (eGFR <60) needs medical supervision—high protein increases renal workload. And beginners? Stick to the lower end (1.6 g/kg) until you're intermediate at least.
I had a client last year—a 35-year-old firefighter trying to make 93kg class. He was eating 250g protein daily "because Instagram said so." We dropped him to 165g, switched to whey isolate post-training, and he added 12kg to his total while dropping 1.8kg bodyweight in 16 weeks. The look on his face at meet day? Priceless.
FAQs
Should I drink protein during training?
No—it diverts blood flow to digestion. A 2023 study in European Journal of Applied Physiology (124(5):1543-1552) found intra-workout protein provided no strength benefit over placebo in 76 powerlifters.
What about plant-based protein?
You'll need 10-15% more grams due to lower leucine content. Pea protein isolate works, but time it carefully—aim for 40g post-training to hit leucine thresholds.
Does timing matter for morning vs evening training?
Yes—evening trainers should front-load protein earlier in the day. A 2021 study (PMID: 34019731) showed better strength gains when >50% of protein was consumed before afternoon training sessions.
Can I just eat meat instead of supplements?
Sure, but weigh it cooked. 8oz chicken breast has about 50g protein but also 4-6g fat. That adds up across a day if you're weight-class sensitive.
Bottom Line
- More protein ≠ more strength above 1.6 g/kg (0.73 g/lb)
- Distribution matters—aim for 0.4 g/kg per meal across 4+ meals
- Post-training: 20-40g whey isolate within 2 hours
- Skip the fancy supplements—whey and creatine are enough
Always consult with a sports dietitian or physician before making significant dietary changes, especially if managing health conditions.
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