Do You REALLY Need Lots of Protein To Build Muscle?

Summary

This video explores the necessity of protein for muscle gains, challenging the common belief that high protein intake is essential. It reviews studies, including a 2022 systematic review by Tagawa et al., which found that while protein intake correlates with lean mass gains, the effect plateaus after 1.3 grams per kilogram of bodyweight. The video suggests that even at lower protein intakes, muscle growth is possible, especially for beginners and those in resistance training. It emphasizes the importance of regular resistance training over protein intake levels, encouraging viewers to pursue their fitness goals regardless of protein consumption.

Takeaways

• 💪 Protein is crucial for muscle building, but the script questions if it's as critical as often touted.
• 🏋️‍♂️ The recommended daily protein intake for muscle building is 1.6 grams per kilogram of bodyweight.
• 💰 High protein intake can be challenging to achieve and maintain due to digestive and financial constraints.
• 🔍 Research shows that lower protein intake leads to less muscle gain, but the exact impact varies.
• 📊 A 2022 systematic review by Tagawa et al. found that lean mass gains increase with protein intake up to 1.3 grams per kilogram.
• 👥 The review included a wide range of subjects, suggesting that individual responses to protein intake can differ.
• 🏃‍♂️ A 2018 review by Morton et al. focused on young adults and resistance training, showing similar trends in protein and muscle gain.
• 👵 Older individuals may require more protein to prevent muscle loss but show less response to high protein intake during resistance training.
• 🏋️‍♀️ For those cutting weight, higher protein intake is important to preserve muscle mass and improve fat loss.
• 🌟 Beginners can build muscle with resistance training even at lower protein intakes, giving them time to adjust protein intake.
• 🏆 For maximized muscle growth, trained individuals are advised to consume up to 2.2 grams of protein per kilogram of bodyweight per day.

Q & A

What is the general recommendation for daily protein intake for muscle building?

Experts often recommend getting about 1.6 or more grams of protein per kilogram of bodyweight per day for muscle building.

Why might it be challenging for some individuals to meet the recommended protein intake?

It can be challenging due to digestive issues and financial constraints, as many gym-goers may need to purchase protein supplements to reach higher levels of protein.

What does the research suggest about the impact of consuming less protein than the recommended amount on muscle gains?

Research indicates that eating less protein leads to less muscle gain, but the extent varies widely from one study to another.

What did Tagawa and colleagues find in their 2022 systematic review regarding protein intake and lean mass gains?

They observed that for every 0.1 grams of protein per kilogram added to the diet, lean mass gains increase by 0.39 kilograms until 1.3 grams per kilogram, after which the increase is only 0.12 kilograms.

What was the focus of Morton and colleagues' 2018 systematic review?

They investigated the dose-response relationship between protein intake and lean mass in healthy young adults participating in resistance training.

How do the findings from the 2018 and 2022 reviews compare in terms of muscle gains and protein intake?

When adjusted for weight changes, the trends from both reviews are quite similar, showing that muscle can be built at lower protein intakes but with less efficiency.

What is the significance of protein intake for older individuals in terms of muscle maintenance?

Older individuals generally require more protein to prevent muscle loss, but they tend to respond less to higher protein intakes when combined with resistance training.

What is the importance of protein intake during a cutting phase for bodybuilders?

During a cutting phase, more protein is crucial to preserve muscle mass and improve fat loss, along with resistance training.

How do beginners typically respond to resistance training in terms of muscle growth and protein intake?

Beginners respond well to resistance training early on, even at lower protein intakes, giving them some time to adjust their protein intake.

What protein intake recommendation did the 2018 review suggest for trained individuals to maximize muscle growth?

The review recommended as much as 2.2 grams of protein per kilogram of bodyweight per day for those wanting to maximize growth, but 1.6 grams should be sufficient for most.

What is the key takeaway message from the video regarding protein intake and muscle building?

The key takeaway is that while less protein intake leads to less muscle building, it is still possible to build muscle. Regular resistance training is essential, and striving for adequate protein intake can enhance results.

Outlines

00:00

💪 Protein Intake and Muscle Gain

This paragraph discusses the importance of protein for muscle building, questioning the necessity of high protein intake. It mentions that experts recommend 1.6 grams of protein per kilogram of bodyweight daily, but this may not be feasible for everyone. The paragraph introduces research that suggests less protein intake can still lead to muscle gains, albeit at a reduced rate. A 2022 systematic review by Tagawa et al. is highlighted, which analyzed 66 studies to find a dose-response relationship between protein intake and lean mass gains. The review indicates that up to 1.3 grams of protein per kilogram, each additional 0.1 grams leads to a 0.39 kg increase in lean mass, beyond which the increase is only 0.12 kg. The paragraph also notes variability in responses due to different factors and the importance of considering individual circumstances.

Keywords

💡Protein

Protein is a macronutrient essential for the growth and repair of body tissues, including muscles. In the context of the video, protein is highlighted as a critical component for muscle building. The script discusses the recommended daily intake for optimal muscle gains and the impact of varying protein intakes on muscle development.

💡Muscle Gains

Muscle gains refer to the increase in muscle size and strength, typically achieved through resistance training and proper nutrition. The video explores the relationship between protein intake and muscle gains, suggesting that while higher protein intakes can lead to greater gains, it is still possible to build muscle with lower protein consumption.

💡Protein Intake

Protein intake refers to the amount of protein consumed daily through food or supplements. The video discusses the recommended intake of 1.6 grams of protein per kilogram of bodyweight per day for muscle building, but also questions the feasibility and necessity of this amount for everyone.

💡Systematic Review

A systematic review is a type of research that compiles and analyzes multiple studies on a specific topic to draw comprehensive conclusions. In the video, a 2022 systematic review by Tagawa and colleagues is mentioned, which analyzed the relationship between protein intake and lean mass gains.

💡Lean Mass Gains

Lean mass gains refer to the increase in muscle mass without a significant increase in body fat. The video emphasizes that lean mass gains are directly related to protein intake, with higher intakes leading to greater gains up to a certain point, after which the rate of increase diminishes.

💡Resistance Training

Resistance training involves exercises that work against an external force to build muscle strength and size. The video stresses the importance of regular resistance training in conjunction with protein intake for muscle building, regardless of the protein level.

💡Dose-Response Relationship

The dose-response relationship describes how a change in the amount of a substance (in this case, protein) affects a particular outcome (muscle gains). The video references research that shows an increase in protein intake leads to increased lean mass gains up to a certain threshold.

💡Optimal Levels

Optimal levels refer to the most effective or ideal amount of a nutrient for achieving a specific goal, such as muscle building. The video challenges the notion of a strict 'optimal' protein intake, suggesting that individuals can still achieve muscle gains with less than the recommended amounts.

💡Beginners

In the context of the video, beginners are individuals new to resistance training. The script notes that beginners can respond well to training even with lower protein intakes, indicating that there is a period where muscle gains can be achieved without strict adherence to high protein intake recommendations.

💡Cutting

Cutting refers to the process of reducing body fat while maintaining muscle mass, often done by adjusting diet and exercise routines. The video mentions that during a cutting phase, higher protein intakes are important for preserving muscle mass and enhancing fat loss.

💡Trained Individuals

Trained individuals are those who have been consistently engaged in resistance training for a significant period. The video suggests that these individuals may benefit more from higher protein intakes to maximize muscle growth, indicating a difference in protein needs based on training experience.

Highlights

Protein is often touted as essential for muscle growth, but this video questions whether it's truly indispensable for muscle gains.

The recommended dietary allowance for protein to build muscle is 1.6 grams per kilogram of bodyweight per day.

The feasibility of meeting high protein intake can be challenging due to digestive and financial constraints.

Research suggests that less protein intake leads to less muscle gain, but the extent varies significantly.

A 2022 systematic review analyzed 66 studies to understand the relationship between protein intake and lean mass gains.

For every 0.1 grams of protein per kilogram added to the diet, lean mass gains increase by 0.39 kilograms, up to 1.3 grams per kilogram.

After 1.3 grams per kilogram, the increase in lean mass gains drops to 0.12 kilograms per additional 0.1 grams.

The 2022 review is unique for providing a visual and statistical insight into the protein-lean mass relationship.

A 2018 systematic review focused on healthy young adults and resistance training, showing similar trends in protein-lean mass relationship.

Muscle building is possible at lower protein intakes, but the gains are less pronounced.

Older individuals may require more protein to prevent muscle loss but show less response to higher protein intakes during resistance training.

When cutting weight, higher protein intake is crucial alongside resistance training to preserve muscle and improve fat loss.

Beginners can respond well to resistance training even at lower protein intakes, giving them time to adjust their protein intake.

Trained individuals benefit most from higher protein intakes, with a recommendation of up to 2.2 grams per kilogram of bodyweight per day.

The video emphasizes that muscle can still be built with less protein, as long as resistance training is regular.

The video concludes by encouraging viewers not to be discouraged by not meeting the 'optimal' protein levels, as 'close enough' can still yield good results.

Transcripts

Protein protein protein. Everyone loooves telling  us how important protein is for our muscles. 

Some even made it into a  slogan! Can you believe that? 

But, in this video, we’re going to find  out if it really is THAT important or can  

you still get all the good muscle  gains without the protein gains. 

When it comes to building muscle, experts often  recommend getting about 1.6 or more grams of  

protein per kilogram of bodyweight per day. However, this is not exactly feasible for  

everyone, both digestively and even  financially since many gym-goers  

require purchasing protein supplements  to reach these higher levels of protein. 

So if we do eat less than what is considered  optimal, what can we really expect to happen? 

Looking through the research, one thing’s  for sure is that eating less protein does  

lead to less gains, but in terms of how much,  it varies wildly from one study to the next. 

Which makes sense if we think about it. Protein,  as important as it may be, is really only one  

factor among many factors in the fitness equation. So to deal with this variability, it’s probably  

best to go over research reviews  evaluating all the relevant data and  

condensing for us into more practical insights. One of which is a 2022 systematic review,  

where Tagawa and colleagues analyzed 66 relevant  studies to evaluate a dose-response relationship  

between protein intake and lean mass gains. In the findings, based on an average intervention  

period of 20 weeks, they observed that for every  0.1 grams of protein per kilogram added to your  

diet, lean mass gains go up by 0.39 kilograms  until you reach 1.3 grams of protein per kilogram,  

where then it goes up by only 0.12 kilograms. This review is one of the few if not the only  

research that extrapolated the data this  way, giving us a visual and statistical  

insight on the relationship between  lean mass gains and protein intakes. 

I do wanna point out, though, that there was  a wide range of subject populations included  

in this review. And although they did adjust  for some factors like age, sex, and training,  

there are many other factors to consider. Perhaps a more relevant dataset for people  

watching this video is from a 2018  systematic review, where Morton and  

colleagues investigated similar outcomes  but narrowed their scope to healthy young  

adults participating in resistance training. Although they did not evaluate the specific  

effect sizes, they did produce their own figure  showing the magnitude of the dose-response  

relationship of protein intake and lean mass. And when we compare this figure to the figure  

from the previous review, the trends  aren’t all that much different. 

In fact, when the 2022 data is  further adjusted for weight changes,  

since a lot of its data came from weight  loss studies, they become even more similar. 

If there’s only one thing you take away  from this video, it should be these figures: 

Both show that you can build muscle at lower  protein intakes but notably less the less protein  

you eat. But if you gradually increase your  protein, then you can further enhance your growth. 

A few more tidbits worth mentioning: Older people generally require more  

protein to stave off muscle loss, but they  tend to respond the least with higher protein  

intakes when paired with resistance training. If you’re cutting, more protein is important,  

as is resistance training, to preserve  your muscles and improve fat loss. 

Beginners respond really well  to resistance training early on,  

even at lower protein intakes. So, if you’re new,  you do have some time to figure out your protein. 

In the 2018 review, the researchers found that  trained individuals responded the best with  

higher protein intakes, recommending as much as  2.2 grams of protein per kilogram of bodyweight  

per day for those wanting to fully maximize their  growth. However, 1.6 should be fine for most. 

Before we close, let’s go back once more to the  figures. Yes, you will build less muscle if you  

eat less protein, but you will STILL BUILD MUSCLE.  Just make sure that you are resistance training,  

like lifting weights, on a regular basis. Down the line, if you can change your  

protein situation, then great. But, don’t feel like it’s not worth  

pushing for your goals just because you’re not  getting the supposed “optimal” levels of protein.  

Getting close enough can still lead  to great r esults, so keep at it. 

And that’s it for this one. I hope  you found this video useful. Also,  

please consider supporting the channel  by becoming a channel member. It will  

help a lot and I appreciate it so much. Other than that, if you enjoyed this video,  

please give it a lean thumbs up and  share it with your muscle loving friends. 

Subscribe for more. As always, thank you for watching  

and the best slogan in the world: don’t forget  to get your PROTEIN! Even if it’s a little bit.