What's the "optimal" dose of protein for building lean muscle?
With some exceptions (discussed below), the "optimal" dose is approximately 20 grams (g) of high-quality protein such as whey, casein, egg, or beef. This is roughly equivalent to 1 serving of Muscle Provider, Provosyn, or Ultimate Muscle Protein.
Explanation
Many of us want to look more muscular. To do this, you have to build muscle. To build muscle, you must stimulate your muscles to make more protein. Over time, this causes them to increase in size, which makes you look more muscular.
Performing resistance exercise and eating ample amounts of high-quality protein is the fastest way to stimulate muscle protein synthesis and gain muscle size.
Clinical studies provide evidence that a dose of about 20 g of high-quality protein is enough to "saturate" the protein-synthesizing "machinery" inside your muscle cells.
By "high-quality", we mean that the protein that is easily (quickly) digested and provides all amino acids required for muscle protein synthesis, most notably leucine. As you may already know, leucine is one of the three branched-chain amino acids, or BCAAs. It stimulates muscle protein synthesis more efficiently than any other amino acid.
How often during the day should I eat protein?
Eat a least 20 g of high-quality protein every 3-5 hours. Try to eat the same amount of protein at each meal.
Explanation
As discussed above, your muscles become saturated after eating about 20 g of high-quality protein. Studies suggest that it takes about 3-5 hours for them to become fully responsive to another dose of protein.
Should I eat protein before or after my workout?
The latest research suggests that for maximum muscle gains, you should eat high-quality protein in close proximity to resistance exercise, say, within 1 hour before or after your workout.
There is some evidence, although it's not conclusive, that eating protein immediately after resistance exercise may provide greater benefits than eating it immediately before. For this reason, we recommend eating at least 20 g of high-quality protein immediately after your workout.
Explanation
Resistance exercise is a very potent stimulus of muscle protein synthesis. This is how pumping iron sets the muscle-building process in motion. However, in order to actually realize muscle gains, you need to give your muscles all the protein building blocks (i.e. amino acids) that they require. Clinical studies and "real-world" evidence strongly suggests that eating high-quality protein after your workout is the most efficient way to do this.
What if I'm doing cardio? Do I still need to eat protein?
You should eat at least 20 g of high-quality protein after your cardio workout, just as you would do after performing resistance exercise.
Explanation
Cardiovascular exercise -say, running on the treadmill or climbing stairs- tends to have a different effect on your muscles. But this doesn't mean it won't be beneficial if you eat high-quality protein immediately afterwards. In fact, doing so is a good way to help you avoid losing muscle.
Losing muscle is a real risk if you do too much cardio, too little resistance exercise, and don't supplement with enough high-quality protein.
What if I'm entering my "senior years"?
As recommended above, eat at least 20 g of high-quality protein at every meal. After performing resistance exercise, try to shoot for 40 g of high-quality protein. This is roughly equivalent to 2 servings of Muscle Provider, Provosyn or Ultimate Muscle Protein
Explanation
As you get older, especially 60 years and above, it becomes even more important that you consume at least 20 g of high-quality protein at every meal. In fact, some of the latest research reveals that while a 20-g dose may saturate the muscles of younger individuals, 40 g of high-quality protein may be required to maximize muscle protein synthesis in individuals who are in their 60s, 70s, or above. This is why, to be on the safe side, we recommend that you consume 40 g of high-quality protein immediately after your workouts if you're 60 or older. Shoot for at least 20 g of high-quality protein at the rest of your meals.
What about my regular meals? What can I do to boost the muscle-building strength of them?
As recommended above, shoot for a minimum of 20 g of high-quality protein at every meal. Try to spread out your protein intake evenly over the course of the day (except for the post-workout meal, in the case of seniors).
In addition...
...When dieting, and for women:
- Take 2 capsules of Muscularity with each meal.
- Work up to 6 capsules with each meal (18 capsules total).
- Refer to product label for more detailed instructions.
...For men:
- Take 5 tablets of Muscle Mass with each meal.
- Refer to product label for more detailed instructions.
Explanation
We don't expect you to live off of protein shakes. Quite the contrary, high-quality protein supplements like Muscle Provider, Provosyn and Ultimate Muscle Protein are meant to be used as supplements to the diet, not as your principle source of calories.
That being said, when you're eating your regular meals, there are things you can do to boost the muscle-building strength of them.
As discussed above, leucine stimulates muscle protein synthesis more efficiently than any other amino acid. By supplementing your regular meals with a leucine-containing BCAA formula like Muscularity or Muscle Mass, you can boost your intake of leucine, which in turn boosts the muscle-building strength of the meal.
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