US Sports Strength and Conditioning Featuring: BBcom What is the Optimal Combination of Training and Protein Intake for Maximum Muscle Growth?

 

In a 2015 study, Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy found that muscle growth is fundamentally driven by resistance training with adequate post workout protein consumption.

Ken Yu

Your body has to balance between creating and breaking down muscle tissue. When you eat protein and weight train, your body produces new proteins. When you rest and digest your food, your body breaks down and removes damaged proteins. The overall ratio of this daily cycle determines your overall muscle growth. Here is everything that you need to know about resistance training and eating protein to stimulate maximum muscle growth.

Protein Dose: How Much Protein Should I Eat?

There is a lot of debate about how much protein you should eat. Here is what the science says: 

According to a 2009 study by Moore et al, (1) people only needed around 20 gram of protein per meal for near maximal protein synthesis; (2) eating between 20 grams and 40 grams of protein provides only a marginal increase; and (3) eating more than 40 gram of protein provides little to no increase in protein production. In a 2015 follow-up study by Moore et al, they found that the optimal protein consumption is 0.4g per kg (0.18g per lb) of body weight per meal with four servings throughout the day. Example: If you weigh 77 kilograms / 170 pounds, you would need around 31g of protein per meal or 124g per day.

Protein Timing: When Should I Eat Protein?

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