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

Summary

This video provides a comprehensive breakdown of protein requirements for general health, muscle growth, and fat loss, based on science-backed research. It addresses the confusion around how much protein is needed, depending on whether you're bulking, cutting, or maintaining muscle. The video emphasizes the importance of total daily protein intake over meal timing and protein quality but offers strategies for maximizing muscle protein synthesis. It also dispels myths around protein absorption and timing, particularly the 'anabolic window,' while ensuring that high protein diets are safe for healthy individuals.

Takeaways

• 💪 The World Health Organization recommends 0.8 grams of protein per kilogram of body weight for general health, which is easy to meet with a typical western diet.
• 🏋️ For muscle growth, higher protein intake is necessary. If bulking, aim for 1.6 to 2.2 grams per kilogram (0.7 to 1 gram per pound) of body weight per day.
• 🔪 While cutting, protein intake should increase to 1.8 to 2.7 grams per kilogram (0.8 to 1.2 grams per pound) to prevent muscle loss.
• 🔄 During a recomp phase (building muscle and losing fat simultaneously), similar protein intake to bulking is recommended, though higher amounts may offer benefits.
• 📏 For overweight individuals, an easy rule is to aim for 1 gram of protein per centimeter of height.
• 🍽️ The amount of protein that can be used in a single meal is debated, but newer studies suggest it may be higher than 25 grams per meal.
• ⏳ Spreading protein intake across 3-5 meals is ideal for maintaining muscle protein synthesis throughout the day, though the total daily intake is more important.
• 🐔 Animal proteins tend to be higher in leucine, a key amino acid for muscle growth, though vegan protein powders can offer similar benefits.
• 🌱 Vegan lifters should aim for the higher end of protein ranges or use high-leucine vegan protein supplements to optimize muscle growth.
• 🌙 Consuming 40 grams of protein before bed may help improve overnight muscle protein synthesis, though overall daily intake is the primary factor for muscle growth.

Q & A

What is the World Health Organization's (WHO) recommendation for daily protein intake?

The WHO recommends 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For example, an 80-kilogram (180-pound) person would need about 65 grams of protein per day.

Why do protein experts recommend higher intakes than the WHO guidelines?

Protein experts suggest higher intakes because the WHO recommendation does not account for people who engage in weight training or other forms of physical exercise, where higher protein consumption has been shown to support muscle growth and overall health.

How much protein is recommended when bulking?

For bulking, research recommends 1.6 to 2.2 grams of protein per kilogram of body weight, or 0.7 to 1 gram per pound per day. For a person weighing 80 kilograms (180 pounds), this equates to 125 to 180 grams of protein per day.

How does protein intake change when cutting?

During a cutting phase, the recommended protein intake increases to 1.8 to 2.7 grams per kilogram of body weight, or 0.8 to 1.2 grams per pound, to prevent muscle breakdown due to a calorie deficit. The classic 1 gram per pound rule sits in the middle of this range.

What is the ideal protein intake during a body recomposition (recomp) phase?

During a recomp phase, where the goal is to build muscle and lose fat simultaneously, protein intake can remain similar to bulking levels (1.6 to 2.2 grams per kilogram or 0.7 to 1 gram per pound). Some experts suggest increasing protein intake slightly, especially if you're in a calorie deficit.

How can someone who is overweight or obese estimate their protein intake?

Overweight or obese individuals can estimate their protein intake by aiming for 1 gram of protein per centimeter of height. For instance, someone who is 183 centimeters (6 feet) tall should aim for around 183 grams of protein per day.

How much protein can the body absorb and use per meal?

While the body can absorb all the protein you eat, how much is actually used for muscle growth depends on various factors. Early studies suggested a 20-25 gram limit per meal for muscle protein synthesis, but more recent research indicates that larger amounts, such as 40-70 grams, can still promote muscle growth.

What is the role of leucine in protein quality, and how does it affect muscle growth?

Leucine is an essential amino acid that acts as a trigger for muscle protein synthesis by activating mTOR, a key regulator of muscle growth. For optimal muscle growth, consuming about 3 grams of leucine per meal is recommended, with animal proteins typically being higher in leucine than plant-based sources.

Is protein quality important if total daily protein intake is sufficient?

While protein quality (based on leucine content and essential amino acids) is important, as long as you consume enough total daily protein, the differences in protein quality become less significant. Vegan lifters may need to be more strategic, but for most people, hitting the total daily protein goal is the key.

Is there a specific time window to consume protein after a workout?

No, the idea of needing to consume protein within 30 minutes post-workout has been debunked. As long as your pre-workout and post-workout meals are within 4-6 hours of each other, you're maximizing muscle protein synthesis. Consuming protein before bed, however, may be beneficial to support overnight muscle repair.