How much protein to eat to build muscle as an athlete?
Summary
TLDRThis video focuses on the importance of protein for muscle building, debunking the myth that it directly builds muscle. It explains that protein is crucial for repairing micro-tears in muscles post-workout. The video suggests consuming 0.83 to 0.9 grams of protein per pound of body weight for athletes and emphasizes the need for a calorie surplus. It recommends high-quality animal-based proteins like chicken, fish, and steak, and advises against relying solely on protein drinks and bars. It also stresses the importance of distributing protein intake evenly across meals for optimal muscle synthesis.
Takeaways
- 💪 Protein is essential for building muscle, but first, you need to eat enough calories to gain weight.
- 🍗 High-quality proteins like eggs, Greek yogurt, chicken, steak, and fish contain all essential amino acids necessary for muscle building.
- 🚫 Plant-based proteins (like tofu, beans, and nuts) are not as high quality as animal-based proteins for building muscle.
- 🧃 Protein drinks and powders are supplemental and do not directly build muscle on their own.
- ❌ Working out breaks down muscle through micro-tears, and protein is needed to repair and rebuild it stronger.
- 🏋️♀️ Athletes need more protein than the average person due to their higher muscle mass and intensity of training.
- 📊 Protein intake should range from 0.83 to 0.9 grams per pound of body weight for athletes. Too much protein can reduce necessary carbs and fats.
- 🍽️ It's better to spread protein intake evenly across 4-5 meals a day for optimal muscle protein synthesis.
- 📱 Using tracking apps like MyFitnessPal or Cronometer can help ensure you're meeting your daily protein goals.
- 🥚 A palm-sized portion of steak, chicken, or fish provides about 20 grams of protein, while 5 eggs can give around 30 grams.
Q & A
What is the main focus of the second video in the series?
-The main focus of the second video is discussing the importance of protein for muscle building and how much protein is needed for athletes.
Why is protein important for muscle building?
-Protein is important because it provides the body with the amino acids needed to repair micro tears in muscles caused by exercise, leading to stronger and bigger muscles.
When does muscle building actually occur, during or after the workout?
-Muscle building occurs after the workout when the body repairs the micro tears in the muscles with the help of protein from food and drinks.
What is the recommended protein intake for the average person per pound of body weight?
-The average person should aim for about 0.36 grams of protein per pound of body weight.
What is the recommended protein intake for athletes trying to build muscle?
-For athletes, the recommendation ranges from 0.83 to 0.9 grams of protein per pound of body weight.
Why shouldn't protein intake be too high for athletes?
-Having too much protein can lead to a feeling of fullness, which may suppress appetite and make it difficult to consume enough calories to gain weight and build muscle.
What are some examples of high-quality protein sources recommended in the video?
-High-quality protein sources include eggs, Greek yogurt, chicken, steak, and fish.
What is the role of protein drinks and bars in an athlete's diet?
-Protein drinks and bars can be convenient for quick protein intake, especially when traveling or after a workout, but they should not be the main source of protein.
How can protein intake be spaced throughout the day for optimal muscle building?
-Spacing protein intake over four to five meals per day is optimal for muscle building, as it provides consistent signals for muscle protein synthesis.
What is a practical approach to planning meals with adequate protein intake?
-A practical approach is to aim for a specific amount of protein per meal, such as 45 grams, and use tracking apps to ensure the right amount of protein is consumed.
What is the myth about protein drinks and powders that the video script addresses?
-The myth addressed is that protein drinks and powders directly build muscle, which is not true; they are just additional forms of protein that contribute to the total daily protein intake.
How does the video script suggest using protein shakes in an athlete's diet?
-The video suggests using protein shakes as a convenient source of protein, especially after a training session, to help meet daily protein goals.
Outlines
💪 Understanding the Role of Protein in Muscle Building
This paragraph introduces the importance of protein in muscle building, emphasizing that protein from food acts as the building blocks for muscle growth. It clarifies a common misconception that muscle is built during workouts, when in fact, workouts cause micro tears in the muscles that need to be repaired with protein. The video stresses the need for a calorie surplus in addition to adequate protein intake for muscle growth. The speaker also differentiates between high-quality animal-based proteins like eggs, Greek yogurt, chicken, steak, and fish, and plant-based sources, recommending the former for their complete amino acid profile. Protein supplements and bars are acknowledged as convenient but should not replace whole food sources.
🥩 Protein Intake Recommendations for Athletes
The second paragraph delves into specific protein intake recommendations for athletes. It explains that the average person should consume about 0.36 grams of protein per pound of body weight, but athletes require more due to their higher muscle mass and training intensity. The speaker suggests a range of 0.83 to 0.9 grams of protein per pound of body weight for athletes trying to build muscle. The paragraph also addresses the satiating effect of protein, cautioning against excessive protein consumption which can suppress appetite and hinder calorie intake necessary for weight gain. The speaker provides a practical example of how to distribute protein intake across meals, aiming for consistent absorption throughout the day to support muscle protein synthesis. The use of a tracking app is recommended for those unsure of their protein intake from food.
Mindmap
Keywords
💡Protein
💡Muscle Building
💡Calorie Surplus
💡Amino Acids
💡High-Quality Protein
💡Protein Drinks and Powders
💡Micro Tears
💡Calorie Intake
💡Protein Synthesis
💡Meal Planning
💡My Fitness Pal
Highlights
Protein is crucial for muscle building as it provides the amino acids necessary to repair and build muscle.
Muscle growth occurs during recovery, not during the workout, as workouts cause micro tears in the muscle fibers.
Athletes need more protein than the average person due to higher muscle mass and intense training.
High-quality protein sources include animal-based foods like eggs, Greek yogurt, chicken, steak, and fish.
Protein drinks and bars can be convenient but should not be the primary source of protein for muscle building.
Protein powders do not directly build muscle; they contribute to the total daily protein intake.
Female athletes should not fear post-workout protein as it does not lead to bulkiness.
The recommended protein intake for athletes is 0.83 to 0.9 grams per pound of body weight.
Too much protein can lead to satiety, making it difficult to consume enough calories for weight gain.
Spacing protein intake over four to five meals is optimal for muscle protein synthesis.
A single large protein meal is less effective than distributing protein intake throughout the day.
Using a tracking app can help monitor protein intake and ensure adequate consumption.
A palm-sized portion of high-quality protein provides about 20 grams of protein.
For breakfast, combining eggs and Greek yogurt can help reach the desired protein intake.
Next week's video will discuss the importance of carbohydrates for athletes and muscle building.
Transcripts
welcome to video number two in this
stepbystep series where we show you
exactly how to gain weight and build
muscle in this second video we're going
to be talking all about muscle building
protein now if you missed the first
video go back and watch that first
because it's going to show you exactly
how much you need to be eating in order
to gain weight and build muscle that is
the key we need to be eating enough
calories then the protein comes next so
in this video we'll be talking all about
why protein is important the best
protein foods that you should be eating
as an athlete and exactly how much
protein you're going to be needing to
eat each day so when people talk about
building muscle oftentimes the first
thing they think about is protein and
rightfully so because protein that we
get from foods is essentially the
building blocks or like the Lego pieces
to building muscle and adding muscle to
your body now a lot of people think that
when you're working out in the weight
room that is when you're building muscle
which is actually wrong so when you're
working out in the weight room your
muscle is actually being broken down
there are little tiny micro tears going
on in the muscle from doing your
exercise that we need to repair and the
only way that we can repair those micro
tears is by providing the body with the
building blocks or amino acids from
protein in foods and drinks so by eating
enough protein each day we're giving our
body enough building blocks to be able
to rebuild uh the muscles to be even
stronger and bigger than last time now
like I mentioned at the start of the
video just eating enough protein is not
going to be enough to actually gain
weight and build muscle we have to be in
a calorie Surplus so again if you
haven't watched that first video you got
to go back and watch it so you can know
exactly how much you need to be eating
in order to actually be in that Surplus
to gain weight and then you can come
back here watch this video to determine
how much protein you should be eating so
when it comes to protein foods we want
to eat high quality proteins high
quality proteins are going to be
proteins that contain all of the
essential amino acids so all of those
essential building blocks required to
build muscle and help you get stronger
high quality protein foods would be
things like eggs Greek yogurt chicken
steak fish so most of your animal-based
proteins and yes you can get some
protein from plant-based sources like
nuts tofu beans but in my opinion those
are not really high quality protein
sources so I definitely don't recommend
having those be your main source of
protein definitely would recommend going
with those animal sources of protein to
meet your protein goals every day now
things like protein drinks protein bars
those can be okay as well especially
when you need something quick and
convenient like if you're traveling or
you need something quick after a workout
but we really don't want to be consuming
too much of those things we'd rather get
our protein from whole food sources hey
I got you guys protein shakes awesome I
love protein I know you love protein
common myth that I hear about protein
drinks and powders especially is that
those directly build muscle which is
just not true whe powders protein drinks
that you can buy over the counter like
things like Core Power Muscle Milk those
are simply just for other forms of
protein that are going to add to the
total that you're eating each day those
things by themselves do not result in
any kind of muscle gain so especially a
lot of female athletes that I work with
they're really scared to have protein
after they work out because they think
that that is going to make them big and
bulky which is absolutely not true um in
general if you're an athlete training
hard working out in the weight room you
need to be recovering with protein is
not making you big and bulky by itself
so now we'll get to the good stuff and
show you exactly how much protein you
should be eating every day to build
muscle now athletes need a lot more
protein than the average person because
for the most part they have more muscle
mass in general than the average person
and they're doing a lot more
high-intensity training so they need a
lot more protein to help their bodies
recover from that so for the average
person the recommendation is to get
about
0.36 grams of protein for every pound of
body weight so for me I weigh about 200
lb so going off of that number that
means I would need to be eating about 72
grams of protein per day which is super
low so we definitely don't want to be
doing that if you're an athlete so for
my Athletes Training hard in the
offseason trying to build muscle I
recommend that they get
0.83 all the way up to 0.9 gam of
protein per pound of their body weight
oftentimes a recommendation is thrown
out there to eat one gram per pound of
body weight which for my basketball
athletes is way too much because if
we're eating that much protein we're
probably falling short in terms of our
carbs and our fats so we're not going to
be feeling our best during our on
thecore practices now another reason why
we don't want protein to be too high is
because protein has a very filling or
satiating effect on the body so if
you're eating too much protein then
you're going to feel full for long
periods of time which is definitely not
going to help you you know get in the
amount of calories that you need because
you're just not going to want to eat
you're going to feel full you know for
long portions of time throughout the day
your appetite is going to be suppressed
and then you're not going to be able to
get in those calories that you need to
actually gain weight and build muscle so
going off those recommendations for
myself I should be eating about 65 g of
protein up to about 180 g of protein per
day so now that you know how much
protein you need to be eating The Next
Step would be to plan out your meals in
order to determine how much protein you
should be eating per meal I like to make
things very simple and space the protein
intake out over four to five meals per
day this is going to be optimal for
muscle building as well because we're
sending consistent messages to the body
throughout the day to engage in muscle
protein synthesis which is going to help
to build muscle and that has been shown
to be more effective than having huge
amounts of protein like 100 grams of
protein at a meal so don't do that
so again using me as an example we'll
take the higher range say 180 grams of
protein per day I want to split that up
over four meals because that's what
works best for me that means I'm looking
to eat about 45 gram of protein four
times a day for me personally I like to
do three meals and then after my
training session have a protein drink
which would be about 45 gram of protein
if you're not sure exactly how much
protein is in the foods that you're
eating then using a tracking app like a
My Fitness Pal or chronometer can really
be beneficial to help show you exactly
how much protein is in the foods that
you're eating so the high quality
proteins that I mentioned earlier like
your steak chicken fish a palm siiz
portion or about a Deca card siiz
portion is going to be roughly 20 gram
of protein so for me I'm trying to get
45 gram of protein so I would eat e
about two portions two decks of cards or
about you know 6 to 8 ounces of those
high quality proteins at my meals most
people aren't going to have you know
steak or chicken or fish for breakfast
you're probably having eggs maybe some
Greek yogurt so in terms of those foods
for me 45 grams of protein means I might
have five eggs which is going to get me
to about 30 grams of protein because
each egg has six grams of protein then I
might have a side cup of Greek yogurt
which is going to get me another 15 to
20 to get me to that at 45 grams of
protein threshold if you feel you need
some extra support in figuring out how
much protein to be eating and how to
plan that over the course of the day
then reach out to me because I do offer
one-on-one nutrition coaching and we'll
walk you through step by step on how to
do all these things so in next week's
video video number three in the series
we're going to be talking all about
carbs carbs get demonized all over
social media because people say that you
know if you eat carbs you're going to
get fat and all that that is
not true at all as an athlete you need
to be eating carbs so we'll be talking
about exactly what types of carbs you
should be eating and exactly how much
you should be eating in order to gain
healthy weight and help build muscle and
if you're not eating carbs you will not
build as much muscle as possible this
summer I guarantee it subscribe so you
don't miss it
[Music]
now
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