How much protein to eat to build muscle as an athlete?

Summary

This 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.