Training itself is just the signal to your body that growth is needed. Your body doesn't grow from just resistance training. The body uses training as the signal to initiate growth but also uses protein to physically grow and recreate additional tissue. Poor protein intake leads to lackluster results for even the most hardcore training program.
This article explains what the actual science behind protein intake and muscle hypertrophy tells us. We will explain how much protein we actually need, the best times to consume it, the best sources, and the effects of sleep, stress, and the healing process. Recovery is not just a physical process. Evidence- based stress and mental health practices impact your potential for muscle growth due to the hormonal response to training. This is why some coaches are now advocating that their clients with chronic stress and/or burnout anxiety take a break from training and nutrition and instead seek help from places such as Mind Align Psychiatry. With all this in mind, let's get down to the nitty gritty details.
How Much Protein Do You Actually Need for Muscle Hypertrophy?
The most popular question in the context of muscle hypertrophy is a very simple one. How much protein should I consume? For what seems like eternity, the general populace had to rely on tired and out-dated guidelines for sedentary adults, which is typically in the range of 0.8 grams per kilogram of body weight. For resistance trained adults, the research tells an entirely different story.
Research published in the Journal of the International Society of Sports Nutrition recommends that individuals actively building muscle mass consume between 1.6 and 2.2 grams of protein per kilogram of body weight daily. This equates to approximately 120–165 grams of protein daily for a 75 kg individual. Additional protein intake beyond this range provides little to no benefit for the majority of individuals, as the body can only utilize a certain amount of protein for muscular repair at a given time. Any additional protein is ultimately converted to energy.
It should also be noted that protein requirements increase based on the intensity and volume of training. An individual engages in high frequency resistance training, 4–6 sessions per week, is likely to require a higher protein intake. An individual who trains 2 sessions per week at relatively low intensities is likely to benefit from a lower protein intake. Goals relating to body composition also play a role. For an individual in a caloric deficit and who is attempting to maintain their lean body mass, protein intake at 2.2–2.4 g/kg can help to counteract the breakdown of lean body mass for energy.
The primary takeaway from all of this is to determine your daily protein target based on body weight, and divide it into consistent, smaller meals as opposed to a single large protein feeding.
Timing and Distribution: When Protein Matters Most .
There was a period where the fitness community was fixated on a 30-to-60-minute time frame after a workout (and would otherwise lose gains) for the “anabolic window” where you had to ingest protein. Thankfully, this crazy idea has been researched to death, and practitioners now realize that protein timing is a far less important consideration.
What has been noted in research and shown to be important with protein distribution is the maximization of muscle hypertrophy. The body has a much more favorable response over the course of a day to spacing protein doses of around 0.3 to 0.4 grams per kilogram of body weight every 3 to 4 hours. Having many rate-controlled doses throughout the entire day helps provide amino acids continuously to your muscles, as opposed to a large spike, a large drop, and a prolonged period of low amino acid availability.
For most people this means spacing 3 to 5 meals and snacks throughout the day rather than two large meals. A 75-kilogram, 150-gram protein per day target lifter would aim for 35 to 40 grams of doses at 4 spaced meals.
Pre-sleep protein is also important. Protein ingested in a slow release form like casein increases muscle protein synthesis during sleep, and does not negatively affect sleep or appetite. This is definitely an important consideration for those training in the evening and having a long recovery window during the night.
Ultimately, while the mythical anabolic window has been debunked, meaningful meal frequency throughout the day offers the body the chance to continue to develop muscle growth on a cellular level over the course of the day through consistent training.
Protein Quality and Source Selection
All protein sources differ in quality. Knowing the reasoning behind these distinctions allows for diet selection improvements and restrictions to remain sensible. When considering protein sources, several factors play a role in digestibility and amino acid composition.
Muscle protein synthesis is initiated in the body by one of the three branched chain amino acids, leucine. Protein sources containing leucine, such as eggs, poultry, lean beef, milk and dairy, and even supplementary protein such as whey, stimulate a stronger muscle building response while consuming less protein compared to many plant based sources. This is not to say that a plant based diet is ineffective for muscle building; rather, it is probable that a greater overall protein and leucine requirement is needed to achieve the same muscle building results when compared to a meat based diet where protein is complemented by grains and legumes.
For several reasons, whey protein is a popular supplement among weightlifters. After consumption, whey protein is rapidly absorbed and delivers leucine and essential amino acids to muscle tissue. Casein, on the other hand, digests more slowly and is consumed prior to sleep. Neither protein source is superior; rather, they serve different functions based on the time of consumption.
Whole foods are the most important part of a diet. They help balance micronutrients and keep you full. Chicken breast, fish, Greek yogurt, cottage cheese, eggs, tofu, tempeh, lentils, edamame and a host of other food are great additions to a diet. Supplements can help fill dietary gaps, especially for those who struggle to make certain portions of their diet. However, supplements should never take the place of real food, a balanced diet, and should be treated as snacks or convenience foods.
As far as efficiency goes, protein per calorie is also important. The leaner the source, the easier it is to cut calories to reach ideal body composition goals. Fish, egg whites, and chicken breast help people looking to bulk and preserve muscle mass, while cutting fat.
Recovery Factors That Influence How Well Protein Is Used.
How a person eats is only one part of the equation. How you recover outside the gym is just as important. Of all the other factors, sleep is probably the most important, with good reason. Deep sleep is when the body makes growth hormones and aids recovery from a protein standpoint. Most studies show that muscles are damaged from inflammation and break down faster when you sleep less. Everything a person eats will be counteracted by bad sleep hygiene.
Another aspect that is often overlooked is chronic psychological stress. Prolonged stress elevates cortisol levels and shifts the body into a catabolic state. The body uses amino acids for energy by breaking them down. Considering this information, stressed and anxious lifters who are diligent with their nutrition and training continue to make no progress. This is because it’s nearly impossible to gain hypertrophy when nutrients are being used to break down existing tissue rather than being directed to the repair of damaged muscle fibers. Poor sleep hygiene is a major risk factor for stress related burnout. If you’re diligent with macro adjustments, but don’t address poor sleep hygiene and stress related burnout, there likely won’t be any changes to your stagnant gains. Therapy and lifestyle adjustments are just as crucial to progress as the macro adjustments.
In addition to nutrition, hydration and micronutrient status are large factors when it comes to muscle hypertrophy. Dehydrated individuals experience a large reduction in strength and recovery is impeded. Zinc, magnesium, and especially vitamin D deficiencies severely impact both strength recovery and muscle function. Despite the numerous factors impacting muscle growth, none are as important as dietary protein. Protein is essential for muscle growth.
Conclusion and Call to Action.
Muscle hypertrophy should not be confused with extreme and aggressive protein goals. Mass building comes from habits and minor adjustments: getting an adequate amount of quality protein distributed evenly throughout the day, and supplementing that with proper sleep and hydration, and stress management.
The lifters who usually make the most consistent progress are usually not the most complicated ones. The one who consistently gains the most progress are usually the ones who nail the fundamentals. They let the rest of the progress come with time.
GRIND GUEST CONTRIBUTOR: Katherine Langford, I'm a digital marketing consultant, writer, freelancer, WordPress enthusiast, and coffee lover.
Get more articles like this and evidence-based reviews about a wide range of fitness topics by signing up for Jesse's newsletter by visiting his blog site.
