How Does Protein Build Muscle?

Summary

This video script delves into the science of muscle building through protein intake. It explains that protein, rich in amino acids, is crucial for repairing microtears in muscles caused by intense exercise, leading to muscle growth. The script clarifies that individual protein needs vary based on factors like gender, body size, and activity level. It suggests a general guideline of 0.8 to 1.8 grams of protein per kilogram of body weight for maintenance and athletic performance, respectively. The video also touches on the importance of not relying solely on protein supplements for muscle growth, emphasizing the need for a balanced diet and consulting specialists for personalized advice.

Takeaways

• 💪 Building muscle involves causing microtears in skeletal muscles through intense exercise, which then need repair.
• 🥩 Protein is essential for muscle repair and growth as it is broken down into amino acids, the building blocks of new proteins.
• 🍳 Good dietary sources of protein include meat, fish, eggs, and seitan, which are rich in amino acids.
• 🔬 The repair process involves stringing amino acids into new proteins and activating satellite cells, which help in muscle fiber repair and growth.
• 🏋️‍♂️ Muscle growth occurs when there are enough amino acids to repair microtears and some extra for further growth.
• 🚫 Insufficient protein intake can lead to poor muscle healing, increased injury risk, and muscle loss.
• 👥 Protein requirements vary based on factors like gender, body size, body composition, age, and hormone levels.
• 📏 A general guideline is to consume 0.8 grams of protein per kilogram of body weight for muscle maintenance.
• 🏃‍♂️ Athletes may need up to 1.8 grams per kilogram of body weight, especially those engaged in heavy training.
• 🥚 Achieving high protein intake can be challenging and may require supplementation, but it should be balanced with other nutrients.
• ⏰ The timing of protein intake is important, with some research suggesting a maximum benefit of 20 grams after a workout for young men.

Q & A

What are the three types of muscles mentioned in the script?

The three types of muscles mentioned are skeletal, cardiac, and smooth muscles.

How does resistance training contribute to muscle growth?

Resistance training leads to microtears in the muscles, which when repaired, result in muscle growth.

What role do amino acids play in muscle repair and growth?

Amino acids, derived from dietary proteins, are used by the body to repair microtears and contribute to muscle growth.

What are satellite cells and how do they contribute to muscle repair?

Satellite cells are stem cells that multiply and fuse onto muscle fibers to repair damage and contribute to muscle growth.

Why is it important to have enough amino acids for muscle repair?

Having enough amino acids is crucial for repairing microtears and for additional muscle growth; without them, muscles may not heal properly and could lead to injuries and muscle loss.

What is the recommended daily protein intake for maintaining muscle mass?

It is recommended to consume 0.8 grams of protein per kilogram of body weight to maintain muscle mass.

How does protein intake differ for athletes compared to the general recommendation?

For athletes, some dietitians recommend up to 1.8 grams of protein per kilogram of body weight.

What are some practical examples of how much protein is needed to meet the 1.8g/kg recommendation?

To meet the 1.8g/kg recommendation, a 175-pound person would need to consume 143 grams of protein, which could be achieved by eating 24 eggs, 4 chicken breasts, or around 6 scoops of protein powder.

Why do some athletes use protein supplements?

Athletes use protein supplements to easily obtain high amounts of protein without consuming as many calories.

What is the maximum amount of protein suggested to be beneficial after a workout for young men?

One study suggests that the benefits of protein max out at 20 grams after a workout for young men.

What should one consider when trying to bulk up with protein?

When trying to bulk up, it's important to consult a specialist to ensure proper protein consumption and to not rely solely on protein for nutrition, as it lacks other essential nutrients like vitamins, fiber, and minerals.

Outlines

00:00

💪 Building Muscle with Protein

This paragraph introduces the concept of muscle building through exercise-induced microtears and the subsequent repair process facilitated by protein intake. It explains the three types of muscles, focusing on skeletal muscles, and how they adapt to exercise or inactivity. The importance of protein and amino acids in muscle repair and growth is highlighted, along with the role of satellite cells in muscle fiber repair and enlargement. The paragraph emphasizes the need for adequate protein intake to support muscle growth and the potential consequences of insufficient protein, such as increased injury risk and muscle loss.

Keywords

💡Protein

Protein is a macronutrient essential for building and repairing tissues in the body, particularly muscles. In the context of the video, protein is crucial for muscle growth as it provides amino acids that the body uses to repair microtears in muscles caused by intense exercise. The video emphasizes the importance of adequate protein intake for those looking to bulk up, suggesting that without sufficient protein, muscles won't heal properly, leading to potential injuries and muscle loss.

💡Amino Acids

Amino acids are the building blocks of proteins and are vital for numerous bodily functions, including muscle repair and growth. The video explains that after consuming protein-rich foods, the body breaks down the proteins into amino acids, which are then used to repair the microtears in muscles that occur during intense workouts. Amino acids are also integral to the activation of satellite cells, which contribute to muscle growth and repair.

💡Microtears

Microtears refer to the small damages that occur in muscle fibers during intense exercise, particularly resistance training. The video uses the term 'microtears' to describe the process by which muscles are 'damaged' in a controlled manner to stimulate growth. These microtears signal the body to repair the muscle tissue, leading to an increase in muscle size and strength.

💡Satellite Cells

Satellite cells are a type of cell found in skeletal muscle tissue that act like stem cells. The video explains that when muscles are damaged through exercise, satellite cells are activated and migrate to the site of damage. They multiply and then fuse onto muscle fibers to aid in repair and growth, contributing to the increase in muscle size and strength.

💡Bulk Up

To 'bulk up' refers to the process of increasing muscle mass, typically through a combination of resistance training and a diet high in protein. The video discusses the importance of protein intake in relation to bulking up, stating that muscle growth occurs when there are enough amino acids to repair microtears and provide extra for further growth.

💡Muscle Growth

Muscle growth is the process by which muscle fibers increase in size and strength, usually as a result of resistance training and proper nutrition. The video emphasizes that muscle growth is not just about consuming protein but also about the body's ability to repair microtears and utilize the amino acids for building new muscle tissue.

💡Protein Intake

Protein intake refers to the amount of protein consumed through diet, which is essential for muscle repair and growth. The video provides specific recommendations for protein intake based on body weight and activity level, suggesting that individuals aiming to bulk up may require more protein than the average person.

💡Resistance Training

Resistance training is a type of exercise that involves working against a force to build strength, muscle mass, and endurance. In the video, resistance training is highlighted as a way to induce microtears in muscles, which are necessary for muscle growth when combined with adequate protein intake.

💡Muscle Fibers

Muscle fibers are the individual cells that make up muscle tissue. The video discusses how satellite cells fuse onto muscle fibers during the repair process following exercise, leading to an increase in muscle size and strength.

💡Protein Supplements

Protein supplements are products designed to provide a concentrated source of protein, often used by athletes and bodybuilders to meet high protein needs. The video mentions protein supplements as a way for individuals, especially athletes, to increase their protein intake without consuming excessive calories.

💡Nutritional Balance

Nutritional balance refers to consuming a diet that provides all the necessary nutrients in appropriate amounts. While the video focuses on protein's role in muscle growth, it also cautions against relying solely on protein supplements, emphasizing the importance of a balanced diet that includes vitamins, fiber, and minerals.

Highlights

Protein is essential for muscle building as it helps repair microtears caused by intense exercise.

Skeletal muscles, such as biceps and quads, are the most adaptable tissues in the human body.

Muscle growth occurs when there are enough amino acids to repair microtears and support additional growth.

Protein sources like meat, fish, eggs, and seitan provide the amino acids needed for muscle repair and growth.

The body breaks down dietary protein into amino acids, which are then used to repair muscle damage.

Satellite cells, similar to stem cells, are activated to repair and strengthen muscle fibers.

Muscle growth is maximized when there is a surplus of amino acids beyond what is needed for repair.

Insufficient amino acid intake can lead to muscle injury and loss.

Protein requirements vary based on factors like gender, body size, composition, age, and hormone levels.

A general recommendation is 0.8 grams of protein per kilogram of body weight for muscle maintenance.

Athletes may require up to 1.8 grams of protein per kilogram of body weight for optimal performance.

High protein intake can be achieved through foods like eggs, chicken breasts, or protein powder supplements.

Protein supplements provide a concentrated source of protein without excessive calories.

It's important not to rely solely on protein supplements as they lack other essential nutrients.

Research suggests a maximum benefit of 20 grams of protein post-workout for young men.

Excess protein can be metabolized into glucose or stored as fat, so it's important to balance intake with needs.

Consulting a specialist can help tailor protein consumption for individual goals and needs.

Transcripts

Alright viewers it’s time to hit the gym.

And if you’re trying to bulk up, you know you need protein to help build muscle.

But how does that work?

How much protein do you need?

How much is too much?

Ahhh it’s all so confusing!

First things first, there’s three different types of muscles; skeletal, cardiac and smooth.

We’ll be talking about skeletal muscles.

You know, biceps, triceps, quads, and so on.

They’re the most adaptable tissues in the human body and can be molded through working

out or … by sitting on the couch.

The way you can build muscles is by … well, damaging them.

Not real damage, like a major tear that will keep you on the sidelines.

When you do intense exercise like resistance training, little microtears occur in your

muscles that need to be repaired.

But before we talk about repair, we need to talk protein.

Proteins are essential because they are made of amino acids, which are responsible for

most of the reactions and processes in living cells.

Your main source of amino acids is through proteins in your diet.

Foods like meat, fish, eggs, and seitan are chockful of amino acids, some more so than

others.

After you eat protein, your body breaks it down into it’s amino acid parts.

Which brings us back to your damaged muscles.

The damage causes your body to string together amino acids into new proteins to repair the

microtears.

The damage also activates satellite cells, which are kind of like stem cells.

The satellite cells flood the damaged area where they multiply, and fuse onto the muscle

fibers to repair the strand and make it bigger and stronger.

So here’s where your swole comes in.

Muscle growth only occurs when you have enough amino acids to repair all the microtears,

plus some extra left over.

The extra amino acids can be used for further muscle growth, bulking you up.

But if you don’t have enough amino acids, your muscles won’t heal, you won’t bulk

up, and you’ll be more prone to injuries and muscle loss.

To prevent that, you need to eat enough protein.

So how much protein is that, you ask?

Well it’s all relative.

Gender, body size, body composition, age, and hormone levels all determine how much

protein you need.

Someone with a more muscular body that is pumping heavier iron will use more protein

than someone who is smaller and just starting to work out.

Women don’t gain muscle nearly as fast as men, because more testosterone means more

muscle.

But don’t start taking T just to bulk up.

There can be serious consequences.

It is recommended that you eat 0.8 grams of protein per kilogram of body weight to maintain

muscle.

For a 175 pound person, that would be 63 grams of protein per day.

Not bad.

However, some dietitians recommend up to 1.8 grams per kilogram of body weight for athletes.

Think Michael Phelps or Cam Newton.

At 1.8g/kg, that 175 pound person would need to consume 143g of protein per day.

Now THAT’s a lot of protein.

To get 143 grams of protein you’d need to eat 24 eggs, or 4 chicken breasts or around

6 scoops of protein powder.

This is why some athletes drink protein supplements.

It gives them a lot of protein without having to eat as many calories.

Still, it doesn’t have nutrients like vitamins, fiber, minerals and so on.

So don’t depend on them completely.

But when should you eat your protein?

One study suggests that for young men, protein’s benefits max out at 20 grams after a workout.

With that said, everyone’s different and there’s a lot of conflicting research out

there.

But you can’t just eat a whole bunch of protein and expect to hulk out.

In fact, excess protein is metabolized into glucose and used for energy or stored as fat.

So when you’re trying to bulk up, make sure to consult a specialist to get your protein

consumption right.

Have any science-backed workout tips that you swear by?

Let us know in the comments.

And hey, thanks for watching.