The BEST Way to Use Protein to Build Muscle (Based on Science)

Typically, the most effective protein sources for building muscle are those with high digestibility and essential amino acid content, such as protein powder, meat, fish, and dairy products.

However, recent research challenges the conventional emphasis on digestibility and amino acid content alone.

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A study discovered that whole eggs resulted in superior muscle growth compared to egg whites. While the exact reasons for this superiority are unclear, it’s speculated that cholesterol content and additional nutrients in whole eggs may play a role.

This intriguing finding suggests that there may be unique muscle-building properties within certain protein sources yet to be fully understood, warranting ongoing exploration through further research updates.

Plant Based Protein

Turning our attention to plant-based protein sources, surprising findings from a 2021 study indicate that both a vegan diet and a primarily animal-based diet led to similar increases in muscle size and strength. Subsequent research published this year echoed these results, emphasizing the significance of two factors: consuming adequate daily protein and distributing protein intake throughout the day.

Optimal Protein Intake

Determining the optimal protein intake, a meta-analysis suggests that protein intakes exceeding 0.73 g/lb of bodyweight per day do not contribute significantly to additional muscle growth.

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For a person weighing around 180lbs, this equates to approximately 130 grams of protein daily for maximizing growth. It’s important to note that subjects in these studies were either at maintenance calories or in a surplus.

Calorie Deficit

In the context of a calorie deficit, speculative evidence suggests that, particularly as you become leaner or adopt a more aggressive diet, a higher protein intake may be necessary to prevent muscle loss.

While the specifics remain unclear, a general recommendation is to aim for at least 0.73g/lb of bodyweight per day when maintaining or in a surplus. Going above 1.2 g/lb may be unnecessary, as additional calories might be better allocated to carbohydrates for enhanced performance and energy in the gym.

However, during a deficit, increasing minimum protein intake to 1g/lb per day, especially for individuals who are relatively lean, may be beneficial.

Protein Distribution

To optimize the impact of protein intake, the distribution throughout the day becomes a critical factor. Evenly spacing out protein intake, such as through post-workout protein consumption, theoretically maintains elevated muscle protein synthesis levels, providing a consistent signal for muscle growth.

A 2020 study supports this notion. While three meals a day are considered a minimum, increasing meal frequency to four, five, or six meals did not yield significant benefits in terms of muscle growth, as shown in a comparative study over eight weeks.

Therefore, aiming for a minimum of three meals but adjusting based on personal preferences and practicality is recommended.

It’s worth noting that the research discussed primarily involves young adults. As individuals age, their bodies may become less sensitive to protein.

While direct studies on this topic are limited, it seems that individuals above approximately 60 years old may benefit from ensuring each meal includes at least 30-40 grams of high-quality protein for optimal muscle growth. Ultimately, daily protein intake remains the paramount factor in promoting muscle health.

Studies

Study: “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults” (2018)

Objective: This meta-analysis aimed to examine the impact of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.

Findings: The study concluded that protein supplementation significantly contributed to greater gains in muscle mass and strength during resistance training. The optimal protein intake for maximizing muscle growth was around 1.6 grams of protein per kilogram of body weight per day.

Study: “Dietary protein to support anabolism with resistance exercise in young men” (2003)

Objective: This study investigated the impact of different levels of protein intake on muscle protein synthesis (MPS) in young men engaged in resistance exercise.

Findings: The research demonstrated that higher protein intake led to increased muscle protein synthesis. Consuming 20 grams of protein per meal was found to maximize MPS, suggesting that distributing protein intake throughout the day is beneficial for muscle anabolism.

Study: “Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men” (2015)

Objective: This study explored the effects of pre-sleep protein ingestion on muscle mass and strength gains during prolonged resistance-type exercise training.

Findings: The results indicated that protein ingestion before sleep positively influenced muscle mass and strength gains during resistance training. The study suggested that pre-sleep protein intake could be an effective strategy for enhancing the adaptive response to resistance exercise.

These studies provide insights into the relationship between protein consumption and muscle growth, addressing factors such as supplementation, distribution throughout the day, and timing in relation to exercise.