The BEST Way to Use Protein to Build Muscle (Based on Science)

Summary

This video explores the science of protein consumption for muscle growth, covering key topics like protein types, digestibility, essential amino acids, and the effectiveness of animal vs. plant-based proteins. It discusses optimal protein intake, revealing that 0.73g per pound of body weight per day is ideal for muscle growth, with higher amounts potentially unnecessary. The video emphasizes protein distribution throughout the day, showing that spacing it across meals can enhance muscle growth. Additionally, cost-effective protein sources and practical tips for maximizing protein intake are shared to help viewers optimize their diet for better results.

Takeaways

• 😀 Protein is the most important nutrient for building muscle, but there's more to consider than just consuming protein shakes.
• 😀 The two main factors for assessing protein sources are digestibility and essential amino acid content, both of which affect muscle growth.
• 😀 Animal-based proteins like meat, fish, and dairy typically score higher in digestibility and amino acid content compared to plant-based proteins.
• 😀 A 2017 study showed that whole eggs, rather than just egg whites, led to a higher muscle protein synthesis response and greater muscle growth.
• 😀 Plant-based protein sources, despite lower digestibility and amino acid scores, can still effectively build muscle when properly managed in a vegan diet.
• 😀 Protein intake should be balanced — too little will not maximize growth, but consuming excess protein beyond a certain point (about 0.73g per pound) won't lead to additional muscle gain.
• 😀 When in a calorie deficit, higher protein intake (around 1g per pound of body weight) may help preserve muscle mass, but exact requirements are not fully clear.
• 😀 To maximize muscle growth, a daily protein intake of 0.73g per pound of body weight is recommended, with flexibility for higher intake in certain cases like calorie deficits.
• 😀 Protein can be expensive, but cost-effective options like protein powder, which is comparable to other protein sources, can help you meet your daily goals.
• 😀 Distributing protein evenly throughout the day, ideally across three meals, has been shown to slightly improve strength and muscle mass growth, but the optimal number of meals may vary.

Q & A

Why is protein considered the most important food for building muscle?

Protein is essential for muscle growth because it provides the amino acids needed to repair and build muscle tissue after exercise. These amino acids are the building blocks of muscle, making protein intake crucial for muscle recovery and growth.

What two factors do scientists use to rank the effectiveness of protein sources for muscle building?

Scientists rank protein sources based on digestibility and the content of essential amino acids. Digestibility refers to how well the body can break down and use the protein, while essential amino acids are critical because they cannot be produced by the body and are vital for muscle growth.

Which protein sources are generally considered the most effective for muscle building?

The most effective protein sources for muscle building typically include protein powders, meat, fish, and dairy products. Human muscle tissue also ranks highly, but plant-based proteins tend to score lower in digestibility and essential amino acid content.

What did the 2017 study about whole eggs versus egg whites reveal?

The 2017 study found that consuming whole eggs led to a significantly higher muscle protein synthesis response compared to eating the same amount of protein from egg whites. This suggests that whole eggs may offer unique muscle-building benefits, potentially due to their cholesterol content and other nutrients in the yolk.

Do plant-based proteins effectively support muscle growth compared to animal-based proteins?

Although plant-based proteins rank lower in digestibility and essential amino acid content, studies suggest that a well-planned vegan diet, supplemented with soy protein and varied protein sources, can lead to similar muscle growth and strength increases as an animal-based diet, provided the individual gets enough protein throughout the day.

What is the optimal protein intake for muscle growth?

The optimal protein intake for muscle growth is around 0.73 grams per pound of body weight per day. Beyond this point, additional protein does not significantly contribute to further muscle growth, though higher protein intake may still offer other benefits such as improved satiety.

How does protein intake affect muscle growth during a calorie deficit?

During a calorie deficit, the body is more likely to burn muscle for energy. To prevent muscle loss, higher protein intake may be beneficial, though specific recommendations for higher protein intakes in a deficit are still speculative. Aim for at least 1 gram per pound of body weight in a deficit, especially if lean.

How should protein be distributed throughout the day to maximize muscle growth?

To maximize muscle growth, protein should be evenly distributed throughout the day. Consuming around 20-30 grams of protein per meal, spaced across at least three meals, helps maintain elevated muscle protein synthesis levels and provides consistent signals for muscle growth.

Does eating protein more frequently (e.g., 5 or 6 meals per day) provide greater muscle-building benefits?

Studies suggest that distributing protein intake across three meals is sufficient for maximizing muscle growth, and increasing this to 5 or 6 meals does not offer significant additional benefits. However, eating more frequently may help some individuals meet their daily protein targets more easily.

What are some affordable protein sources to consider?

Affordable protein sources include eggs, milk, canned tuna, Greek yogurt, and protein powder. Buying protein powder in bulk can be cost-effective, and it provides a convenient and lean source of protein, comparable to other foods like ground beef and dairy.