Tag Archives: protein

Does more protein build more muscle?

Does more protein build more muscle?

STEVEN MILNER IIST VTCT

STEVEN MILNER IIST VTCT

Edited by STEVEN MILNER IIST VTCT

From an original article by Mansi Kohli, Health Me Up | Nov 25, 2011

Health experts say that as far as body building is concerned, protein recommendations for strength training are 1.2 to 1.4 for increasing strength and 1.5 to 1.7 for muscle hypertrophy.

Therefore, while extra protein might work for those exercising to optimal levels, it won’t do much for those involved in low to moderate intensity workouts and will lead to weight gain. So does more protein really help build more muscle?

The amount of protein needed to build muscles is often debated, and you will get answers from as low as 0.5g per pound of bodyweight to as high as 3g per pound of bodyweight (and even higher). The fact is that for each person it will be somewhat different depending on their genetics, size, training, stress levels, etc. A good place to start will be to calculate 1 gram per kilo of bodyweight, and add another 30-40g to get a good number to start with. Thereafter with experimentation you can find out what is the best number as per your goals.

Right balance of carbs along with protein intake is very important. A good mix of healthy carbs and healthy fat is crucial to gain muscle, lose fat and to be healthy overall. Without adequate carbs your energy levels will go low and you can say goodbye to high intensity workouts, and also proper brain health. Without healthy fats your hormone levels will never optimize and you will feel terrible overall and have poor skin and hair quality.

An ideal post workout shake ratio would be 2:1 or 3:1 carbs to protein. You can try different ratios to see what works best for you, but don’t let the carbs go below 1:1 to protein.

It is important to remember that a protein intake cycle should never be done for someone trying to lose body fat. For those trying to lose fat, subtle protein cycling will be good enough, no need to do drastic cycling since they will not be on a very high protein diet to begin with. And even then that should be done only if they are cycling their carbs which is not really required until one has come to a more advanced stage of fat loss.

Real-time benefits of protein shakes are exaggerated. The only real benefits that I see are two. First for those who need a lot, i.e. more than 200g of protein a day to build muscle. Such huge amounts of protein will be hard to get by regular food alone as it may add up to a lot of food which will be hard to digest. However to be honest, it is also true that unless one uses steroids it is unlikely that their body’s protein synthesis will be so high that they require more than 200g of protein a day.

Does more protein build more muscle?

Advertisements