The Smartest Way To Use Protein To Build Muscle (Science Explained)

and would eat three to four hundred grams of

protein

per day up to 1.5 grams of

protein

per pound of body weight. I can even get close to 1.3 grams right now. One gram of protein per pound of body weight. 0.82 grams per pound of body weight. 0.75 grams 0.4 grams multiplied by your body weight 1 gram of protein per 1 pound of body weight many people will say that's actually not true a protein intake of one point two grams dead kilograms wait wait wait wait wait period two protein no, I said one point six was not right, obviously there is a lot of conflicting information about proteins, so in this video I want to condense all the best

science

-based information to give you a final answer to every protein related question you have. have done first.

When it comes to general health, the World Health Organization recommends only 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound, so an 80 kilo or approximately 180 pound person would only need about 65 grams of protein per day, this is quite difficult to achieve. Strange in a typical Western diet, I mean this bowl of ground turkey and rice with a glass of milk has 65 grams of protein and that would cover me all day; However, this recommendation does not consider weight training and many protein experts have called for an increase given the abundance of evidence showing health benefits with increased protein intake and sports nutrition research is perfectly clear showing that this amount of protein simply won't be enough to support let alone maximize

muscle

growth for that goal, we'll need more now.

The amount you need depends on whether you're bulking, cutting, or doing a recovery phase, and these ranges apply to both men as well as women. If you're bulking, your body is well fueled, meaning it's much less likely to break down

muscle

tissue for fuel. source, there are a lot of carbs and fats to burn first, for this reason you generally need less protein when you bulk up. Here the best research recommends 1.6 to 2.2 grams per kilo or 0.7 to 1 gram per pound per day and here we can see the old reliable 1 The gram per pound rule holds up quite well as a high figure , so if you weigh 180 pounds or 80 kilos you will want something between 125 and 180 grams of protein per day to bulk up, on the other hand, if you are cutting your body you won't.

By getting fewer calories from food, you also have less body fat and less glycogen as a fuel reserve, so your body is much more likely to break down muscle tissue as a source of calories to compensate for this. The best data suggests increasing protein intake while reducing it to 1.8 to 2.7 grams per kilo or 0.8 to 1.2 grams per pound this time we can see that the classic one gram per pound rule falls within the middle of the range, if you are already very lean and training very hard you will want to vent towards the upper end and if you have more body fat and are training more recreationally, the lower end will take a third place when in a recovery phase you are trying to

build

muscle and lose fat at the same time while setting your calories around maintenance intake, so I think most people can just use the same protein numbers as when bulking because at maintenance you also have a low risk of losing muscle mass as long as your training is adequate;

However, there may be some advantages to going a little higher in a rep phase, especially If you have a mild deficit or are more advanced in the past, I have used this sliding model as a guide for recovery because it uses lean body mass instead of the total body weight, making it more individualized, especially for those who have more body fat. The extra step of subtracting body fat confused some people, so these days I came up with a simpler solution through researcher Eric Helms. If you are overweight or obese, you can simply aim for one gram of protein per centimeter of height, so if you are six feet or 183 centimeters tall, you would want about 183 grams of protein.

This works surprisingly well, especially if you have a higher level of body fat. The answer to the question of how much protein you can absorb in a single meal is everything. Your body can absorb an enormous amount of protein in a single meal, more than you could comfortably eat, but absorption simply refers to the passage of nutrients from the small intestine into the bloodstream. Just because protein is absorbed does not mean it is being used. To

build

muscle, the real question is how much protein you can use in a single meal and this is where there is some controversy: early research suggested that 20 to 25 grams of protein in a single meal was all you needed to maximize the anabolic response. . and surpassing that did nothing additional for muscle growth, however I am skeptical of this figure.

First, anecdotally, there is a large intermittent fasting community that seems to benefit greatly from just eating one or two meals a day with more. 50 to 100 grams of protein per meal seems unlikely to me, given their musculature, that most of that protein will be wasted in these people. A second, more recent investigation has questioned the idea of ​​an upper limit of 20 to 25 grams. This 2016 study showed it is higher. Muscle protein synthesis with 40 grams of whey versus 20 grams of whey after a full-body workout This 2016 study showed greater muscle protein synthesis from a beef meal containing 70 grams of protein versus 35 grams of protein, so the amount of protein we can use per meal is unclear at the moment, but it's probably higher than we used to think and anyway, I think your protein intake per meal is clearly much less important than your protein intake per day now, despite this, most experts still suggest that spreading your protein across three to five meals is likely to be best both from a digestion point of view. to keep muscle protein synthesis high throughout the day.

If you ate two or six meals instead, you would continue to build muscle as long as you reached your goal. daily protein goal, I just suspect it might not be as optimal. Protein quality is based in part on the amount of the amino acid leucine. Leucine is very important because it is the so-called trigger to stimulate the motor which then triggers the growth of new muscles, so let's take a look at how many different protein sources you need to eat to reach 3 grams of leucine, which is a Decent ballpark figure to maximize the anabolic response to a meal, so in the table here you can see that whey protein takes first place and only With 29 grams of whey protein you will get three grams of leucine and for only 145 calories too you can get 3 grams of leucine and 40 grams of protein from chicken breast and that will only cost you about 200 calories going down the list.

You can see that you need to eat over 2000 calories of whole wheat bread to reach 3 grams of leucine, so it would take this amount of bread to give you the same anabolic effect as this scoop of whey protein powder, and as a general trend, animal sources. Proteins have more leucine than their plant-based counterparts, especially per calorie; However, this problem almost disappears once we introduce vegan protein powders like soy and brown rice isolates, which also offer 3 grams of leucine for less than 200 calories, but leucine is not enough. n the only factor that matters for protein quality because even leucine will always cause new muscle growth, you still need the other eight essential amino acids or amino acids to build new muscle.

We use something called the diaa score, where the higher the The more EAAs there are in that protein source, again you can see that dairy and animal proteins come first, but a very important caveat is that all of these tables refer to proteins that are consumed in isolation, in the real world people combine several different foods. and they will almost certainly get enough leucine and enough eaas just by getting enough daily total protein, so this is not something that personally bothers me and is why I think protein quality is actually a lot less important than we think. much people believe.

It is also why leucine BCAA and EA supplementation is generally not necessary as long as daily total protein is sufficient; However, vegan lifters need to be a little more strategic, either targeting the higher end of the protein ranges or supplementing with a high-quality, high-leucine protein supplement, such as so-called vegans. whey combines pea protein and brown rice to give it a similar amino acid profile to whey protein, many people still believe that if you don't eat protein within 30 minutes of training, your entire session was for nothing, but this idea was discredited years ago. As long as your pre- and post-workout meals are about four to six hours apart, you will maximize the anabolic response to training.

A possible exception to this would be if you train on an empty stomach, in which case you should try to do this. Consume some protein as soon as you can after your workout, perhaps a more important but less discussed timing variable is consuming protein before bed. This study by my friend joran trommelin and his colleague luke van loon described priestly protein as an important protein eating opportunity that they suggest consuming. about 40 grams of protein before an overnight fast to improve muscle protein synthesis overnight, this is personally what I aim for, granted other longitudinal studies that directly tested the consumption of a slowly digested casein protein, either before However, for ten weeks, in both studies the subjects consumed a very high protein intake overall, in the range of two grams per kilo or about 1 gram per pound, highlighting once again that as long as total daily protein intake is sufficient, these specific time factors are much smaller.

Importantly, there are also no legitimate safety concerns surrounding a high-protein diet in healthy people. According to this gigantic position from the International Society of Sports Nutrition, there is no controlled scientific evidence to indicate that increasing protein intake poses any risk. for health in people who exercise healthy. and the amount of protein recommended in this video has been shown for decades to not only be safe but also have health benefits, even far exceeding the recommendations here, as high as 4.4 grams per kilo or 2 grams per pound , no harmful effects have been consistently reported, so by far the most important factor is total daily protein intake.

If you're looking to optimize further, you can pay attention to how you distribute your protein throughout the day, with three to five meals being the anabolic sweet spot that these two factors alone will produce. More than ninety percent of your potential results, however, it is worth considering protein quality and protein timing may have some benefit from an optimization point of view, especially if you train fasted or if You have a very long overnight fast and before we go, I want to do it quickly. mention my ultimate guide to body recomposition. This is a 267 page book that covers everything about nutrition for gaining muscle, losing fat, and specific strategies on how to do both at the same time.

Includes sample meal plans and tons of examples for both men and women. lifters when it comes to setting your macros, cardio, supplementation, sleep and much more, so if you're looking to take your nutrition to the next level, you can check it out at jeffnipper.com and use the code protein to save 25, so that's it all. For this one guys, don't forget to give me a thumbs up if you liked the video, subscribe if you haven't already and I'll see you all here in the next one.