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The Morton 2018 meta-analysis identified 1.6 g/kg as the plateau for muscle gain in resistance-trained adults [9], and the Helms 2014 evidence-based guidance for adults in a calorie deficit recommends 2.3 to 3.1 g per kg of fat-free mass [10] that is per kg of FFM, not total bodyweight, so for a leaner athlete it lands above the 2.0 g/kg total-BW number

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To contextualize those numbers, the researchers say this is on par with 20 years of aging-related muscle loss in adults 30 and older, who lose an estimated 3% to 5% of muscle mass per decade

, endothelial or epithelial cells) to release alarmins like IL-33 or HMGB1