How to Use Protein to Build Muscle | Yatinder Singh

Summary

In this video, the importance of protein for muscle building is explored, addressing common misconceptions about daily intake, meal distribution, and protein sources. Viewers learn that sedentary adults require 0.8 grams of protein per kg of body weight, while physically active individuals should aim for 1.2 to 2 grams depending on their goals. The video discusses both animal and plant-based protein sources, emphasizing the need for complete proteins, especially for vegetarians. The speaker advocates for high-quality protein supplements like whey protein to meet dietary needs, while cautioning against excessive consumption. Overall, it offers practical advice on optimizing protein intake for health and fitness.

Takeaways

• 💪 Protein is essential for body functions, muscle repair, and building.
• 📏 The basic protein requirement is 0.8 grams per kg of body weight for sedentary adults.
• 🏃‍♂️ Physically active individuals need 1.2 to 2 grams per kg, depending on their goals.
• 🍽️ Consuming 25-35 grams of protein per meal is optimal for muscle building.
• ⏰ Spread your protein intake across 4-6 meals with a 2-2.5 hour gap between them.
• 🐔 Animal sources of protein (chicken, eggs, fish) are generally higher quality than most plant sources.
• 🥦 Vegetarians should combine multiple sources to meet protein needs due to incomplete proteins in many plant foods.
• 🧪 Supplements like whey protein can help meet protein requirements, especially for those who struggle with whole foods.
• ⏳ Timing of protein intake is flexible, but post-workout intake can be particularly beneficial for muscle growth.
• ⚖️ Avoid consuming more than 2 grams of protein per kg of body weight, as excess can be harmful.

Q & A

How much protein is the basic daily requirement for sedentary adults?

The basic requirement is 0.8 grams of protein per kg of body weight per day.

What is the recommended protein intake for those who want to lose weight?

For weight loss, the recommended intake is 1.2 to 1.5 grams per kg of body weight per day.

What protein intake is suggested for muscle building?

For muscle building, the recommendation is 1.6 to 2 grams per kg of body weight per day.

What is the maximum amount of protein suggested in one meal for muscle growth?

It is suggested to consume 25-35 grams of protein per meal for optimal anabolic response.

What are complete proteins and why are they important?

Complete proteins contain all 9 essential amino acids, which the body cannot produce, making them crucial for muscle protein synthesis.

What sources of protein are considered high quality?

High quality protein sources include eggs, chicken, fish, and whey protein.

Is it necessary to take protein supplements?

While it is not necessary for everyone, many people, especially those with protein deficiency, may benefit from supplements.

What is the issue with most plant-based protein sources?

Most plant-based proteins are not complete proteins, as they often lack one or more essential amino acids.

How often should protein be consumed throughout the day?

Protein should be distributed evenly across 4-6 meals with a gap of 2-2.5 hours between meals.

Can consuming more than the recommended amount of protein harm you?

Yes, consuming more than 2 grams of protein per kg of body weight can be harmful and does not necessarily lead to faster muscle growth.