June 07, 2017

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How Much Protein Do You Need for Muscle Growth?

Protein is hands-down the most researched macro-nutrient when muscle growth is the topic of interest. Most gym-goers and bodybuilders assume the "more is better" rule for protein consumption in their diet. In any case, what is the amount of protein that we truly require for building muscle mass? How about we investigate the science behind protein intake.

The fitness and wellness industry tends to partition subjects into polar extremes, leaving a vast gap in the middle ground. For instance, many individuals see food as being either "clean"or "dirty", and there's no in-between. It's not surprising then that the issue of protein requirements for muscle building would succumb to this pattern. 
We're not saying that "moderation" is dependably the best, yet nor is an all-or-none approach. In view of this, we should investigate what bodes well as far as protein requirements for building muscle mass. The science may astonish you… 


In light of recent research discoveries and clinical nutrition recommendations, it's okay to state that 1.2 to 1.5 grams of protein for every kilogram of bodyweight is an adequate intake for healthy adults (however marginally more is prompted for exceedingly active individuals).Most bodybuilders advise eating upwards of 4 grams of protein for each kilogram of body weight, which is somewhat astronomical for most fitness enthusiasts (assuming they're not on performance enhancing drugs). 

For adults who lift weights and exercise regularly (and need to build muscle) at that point a liberal pattern of protein intake would be around 2.5 grams for each kilogram of body weight. This equates to around 1.15 grams of protein for each pound of body weight. While that may not appear like a ton, eating 1.15 grams of protein/lb of body weight every day is all that could possibly be needed for most gym goers. The primary concern to note is that you can unquestionably eat more or less protein, however not every last bit of it will fundamentally go towards new muscle development (more on this to come). 



A typical question that individuals frequently pose is if it matters how fast (or slow) release protein is processed and used? Does all processed protein go towards muscle protein synthesis? Now that we have a superior comprehension of protein absorption, it's vital to note that not all the amino acids and small peptides will go towards synthesizing new muscle tissue. At the end of the day, eating 100g of protein immediately won't bring about a much bigger surge in MPS than a more modest amount (especially in light of the fact that there seems to be a cap on MPS at any given feeding). 
Based on recent research, 30+ grams of a leucine-rich protein source, (for example, most animal proteins and milk proteins) will suffice to elevate, and likely "top" out, the MPS reaction to feeding for no less than 3-4 hours (with a few exceptions).
It is not necessarily the case that everybody should restrain their protein intake to 30 grams at once for ideal muscle development. Bigger people will clearly require increasingly and the other way around. Additionally, protein that doesn't go towards protein synthesis is still biologically helpful for other procedures. 
Be that as it may, ingesting an over the top quantity of protein at once (like 200+ grams) will probably bring about a vast bit of those amino acids being oxidized and sent to the liver for gluconeogenesis, changed over to fat, or potentially be discharged. 



As many readers likely know, whey and casein are complete proteins and often referred to as “fast” and “slow” digesting proteins, respectively. This is largely due to the nature of casein to form a gel when it is digested, and the amino acids are slowly dispersed for upwards of six to eight hours. Whey protein, on the other hand, is rapidly absorbed – in as little as one hour – when ingested on its own. It’s important to note that complex carbohydrates and fatty acids tend to slow down the digestion process.

If we break down what it means for a protein source to be “best”, we are looking for a protein that maximizes muscle protein synthesis (MPS) in response to feeding and a protein that is well absorbed/digested. MPS is differentially stimulated in proportion to the EAA content (and particularly L-leucine) of each feeding. Thus, mixing various incomplete protein sources from various foods sources can still achieve the same effect as only consuming one complete protein source.
Moreover, research has demonstrated that mixing protein sources may be more effective than relying on one source repeatedly. For example, the abundant leucine content of whey paired with the delayed-release nature of casein can provide a sustained elevation of protein synthesis for several hours after ingestion, which would not occur with solely whey protein.
Therefore, it’s not really prudent to label a single protein source as being “the best” when many sources of protein are suitable. There’s no reason a vegetarian couldn’t build just as much muscle as a carnivore so long as sufficient EAAs (and overall grams of protein) are being consumed. Nevertheless, whey protein, the proclaimed “gold standard” of protein supplementation, is undoubtedly one of the best sources of EAAs (especially L-leucine).


As implied before, these recommendations are intended to be a beginning stage for active individuals. Different variables, for example, body mass, age, hereditary qualities, execution improving medications, and so forth… will adjust your particular protein needs. Try not to be hesitant to do some experimentation to discover what suits you best. As general guidelines however, remember these tips-  
• Eat around 1 to 1.25 grams of protein for each pound of your body weight
• In a perfect world, eat no less than 30 grams or a greater amount of leucine-rich protein(s) at every meal. 
• For muscle building, eat no less than four to five protein-rich meals every day, spaced 3-4 hours apart.