Protein Considerations For Maximal Muscle Gain
Lesson 11 Module 2
This what you're REALLY interested in. How to use protein to your advantage and maximise those gains. I hear you. And so, without further ado, let's talk about protein and the gain train.
Protein Frequency is arguably the most important aspect to consider. By consuming 4-6 servings of protein during the day, you are likely maximise the potential adaptations created by resistance training. This is mainly a result of the 'spikes' in Leucine (an essential amino acid needed to optimally maximise Muscle Protein Synthesis), resulting from regular protein consumption during the day.
"With regard to nutritional intakes, total protein intake per day, rather than protein timing or quality, appears to be more of a factor on this effect during long-term exercise interventions."
Reidy et al, 2016.
Achieving your total protein target should be a by-product of optimal protein frequency. Here's a simple model of how to set up your protein intake within a 24 hour period.
- 4-6 servings of protein per day.
- Ideally in a slight calorie surplus or at maintenance for optimal results.
- 2-3 main meals consisting of 0.4-0.5g/kg of protein.
- Post-workout recovery shake 0.3g/kg of protein, within 3 hours of training (sooner if training fasted).
- Pre-bed high-protein meal of 0.5-0.6g/kg of protein.
Studies relating to building muscle and optimal protein intake:
- Role of ingested amino acids and protein in the promotion of resistance exercise-induced muscle protein anabolism. (Reidy et al 2016) (Pubmed Link) (Full Text)
- Latency and duration of stimulation of human muscle protein synthesis during continuous infusion of amino acids. (Bohe et al 2001) (Pubmed Link) (Full Text)
- Muscle protein synthesis in response to nutrition and exercise. (Atherton & Smith 2012) (Pubmed Link) (Download Text)
- Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signalling responses after resistance exercise. (West et al 2011) (Pubmed Link) (Full Text)
- Slow and fast dietary proteins differently modulate postprandial protein accretion (Boirie et al 1997) (Pubmed Link) (Download Text)