Protein for Muscle Growth

Why does protein support muscle growth?

• The amino acids that make up protein are the building blocks of the muscle. Proteins repair and rebuild muscle fibers after exercise.

• The body does not make all of the amino acids it needs for muscle repair and recovery, as well as for other important physiological functions, so eating a protein rich diet allows the body to function optimally and recover from training.

• Protein can also promote fat loss because it helps with satiety (feeling full) and has a higher thermic effect of food (the burning of calories from chewing and digestion) than the other macronutrients (carbohydrates and fats).

What kind of protein is needed for muscle growth?

• As aforementioned, the essential amino acids (the ones the body doesn't make on its own), are important to consume through diet, and these support muscle growth. The non-essential amino acids (those the body does make on its own) can also be eaten to support muscle growth.

• Foods containing all of the essential amino acids are considered complete protein sources. Foods containing some of the essential amino acids are considered incomplete proteins. Certain incomplete proteins can be paired to make them complete.

• In general, animal sources of protein are complete (i.e., meat, fish, and dairy), and plant sources are incomplete, needing to be paired with other protein sources to make them complete (though complete plant proteins do exist, such as soy, pistachios, and buckwheat).

• The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine (isoleucine, leucine, lysine, and valine could be considered the most important for the process of muscle protein synthesis, which is the process of muscle growth and repair).

• The eleven non-essential amino acids (which still have health and muscle-building benefits) are: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine.

How much protein is needed to accomplish muscle growth?

• Although protein is necessary for building muscle, muscle protein synthesis is largely stimulated by trainining, specifically resistance training with adequate intensity. If the body is not exercised in a way that creates micro-tears in the muscle in need of repair, a protein rich diet will still produce health benefits and satiety, but there will not necessarily be muscle growth. Muscles are made in the gym and in the kitchen.

• Back to the kitchen. There are debates surrounding how much protein is needed for effective muscle protein synthesis, but for older populations and those engaged in training that stimulates muscle protein synthesis, using the higher end of the recommendation spectrum can be helpful for adequate protein absorption and muscle building/maintenance. Vegans and vegetarians can also benefit by eating larger amounts of protein, as plant sources are not always absorbed as well as animal sources. Those trying to lose weight can benefit from a high protein diet as well, as it can help prevent muscle loss during a caloric deficit (and the previously mentioned benefits of fullness and thermic effect of food).

• A simple equation for determining how much protein to consume daily is to eat the same grams of protein as the pounds you weigh or desire to weigh. For example, a 120lb person would aim to eat 120g of protein. A person who weighs 120lb but desires to weigh 155lb would consume 155g of protein. Someone who weighs 215lb with a goal of weighing 190lb would aim to eat 190g of protein (although more would be acceptable to help prevent muscle loss). Someone who weighs 215lb with a lean physique (body fat percentage is in a healthy place) would aim to eat 215g of protein.

• If the equation or setting numerical protein targets causes anxiety, start with trying to incorporate a complete protein (or two incomplete proteins that together form a complete protein) source at each meal.

• If individuals have kidney or liver conditions, or any other health concern that might be irritated by increasing protein intake, a doctor should be consulted before increasing protein intake.

• Carbohydrates, fats, fruits, and vegetables also help the body to recover from exercise, train optimally, and perform key physiological functions, so these other food groups should be consumed with protein feedings for a balanced diet and pleasant digestion (Thank you fiber! Fiber also helps to mitigate any dangers for the digestive track that can be caused by excess protein intake—the fiber allows the body to properly excrete the protein it doesn't use for muscle protein synthesis and other processes).

When is the best time to eat protein, in order to build muscle?

• Although muscle protein synthesis hits its peak shortly after the completion of adequately intense resistance training, the process continues 24-36 hours (sometimes even 48 hours!) after exercise. The anabolic window (time when muscle protein synthesis hits its peak and the body is most receptive to muscle-building nutrients) does not close immediately after the last set of a workout. That said, when possible, it is helpful to consume a complete protein sources within an hour or two of finishing a training session (but no need to bend over backwards to do this, just try to eat protein throughout the day).

• Amount and type of protein consumed is more important for muscle growth than when it is consumed, but for optimal muscle building results, protein intake should occur throughout the day, with a spike in amount after working out. For example, someone might generally eat one complete protein source at each meal but include a second, third, or fourth for the meal following a workout. Another example would be consuming 20-30g of protein for three meals (or snacks) during the day, but then increasing to 30-50g of protein for the meal eaten after training.

Enough chatting, how to eat the complete proteins (aim to eat 1-4 servings of any of these foods per meal for muscle growth):

Carnivore Proteins

• Beef • Chicken • Venison

• Elk • Turkey • Pork

• Bone broth • Bison/Buffalo

Pescetarian Proteins

• Fish (tuna, salmon, prawns, shrimp, etc.)

Lacto-Ovo Vegetarian Proteins

• Milk • Whey protein products

• Casein protein products

• Eggs • Egg whites

• Cottage cheese • Greek yogurt

• Most dairy products

Vegan Proteins

• Soy protein products • Tofu

• Seitan • Tempeh • Pistachios

• Hemp seeds • Chia seeds

• Buckwheat • Edamame

• Vegan protein powders (read the label, but most combine incomplete sources to make complete proteins)

Incomplete Protein Pairings (= Complete Proteins!)

• Beans + Grains (example: rice and beans)

• Grains + Legumes  (example: peanut butter sandwich)

• Quinoa + Corn

• Seeds + Beans (example: beans and a microwave rice blend containing seeds)

• Seeds + Grains (example: oats with pumpkin seeds)