The Overall rundown on protein

• diet
• nutrition
• protein
• weightloss
• toptips
• muscle growth
• exercise

About the author

Stefan Paszki has been a practising personal trainer, competitive bodybuilder and fitness and health enthusiast for over 10 years.

One thing that separates Stefan from most is a genuine passion for nutrition and personal progression.

His clients enjoy exceptional results and fear his disapproving gaze if they dare cheat on a diet. 

 

Protein 

In this series of events, we will be covering the following topics 

• Protein for muscle gain

• Protein for competition prep

• Supplements as a whole

 

Protein for muscle gain

In this chapter, I will be giving a comprehensive guide on protein and its optimal usage.

Furthermore, I will be giving quick points or summaries at the end to give you the TLDR versions.

 

What is protein?

Protein is one of the main macronutrients and is the major contributor nutrition-wise to building muscle. 

Where do you get it 

• Meat 

• Eggs 

• Dairy products

• Beans 

• Rice 

• Oats/grains 

• Certain veg

• Meat substitutes 

• Protein powders

 

How much do I need?

Various meta-studies have conclusively shown that the most optimal amount is 1.7g per kg of body weight, there is debate over if it is lean body weight or body weight. As there is no downside in having a bit more use your actual weight rather than calculating your fat-free mass. 

 

Frequency

There is no consensus over exact timings or frequency.

However, the main element is the total daily amount rather than the amount per serving.

If your total is 150g a day having it in two meals of 75g or ten meals of 15g makes little difference.

That being said there is some evidence to show diminishing returns if large amounts in one meal.

So an easy way is to take your total and split it evenly over 4 meals.

 

Timings

Ok so let’s address the thing that gets the most discussion with protein.

The anabolic window.

Is it real – Yes 

Is it as critical as people suggest – No.

Evidence shows that the anabolic window of opportunity is in fact 5 – 6 hours after training.

The actual effect is very minimal so if you don’t have 1000g of protein in 27 seconds of a workout you will be fine bro. 

It’s also worth noting that protein synthesis occurs about 2 hours after consumption of protein. So consume protein, preferably fast-acting (whey is ideal) within 3 hours of a workout. 

Furthermore, the actual effect is very very minimal so don’t worry about it.

 

Quality and amino acids

In order to build muscle optimally, you need to have all 9 essential amino acids histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Fortunately, they don’t need to be present in every meal just as long as you get a good spread throughout the day.

Most meats have a complete amino acid profile so if you get your protein from meat you don’t need to consider this.

If you are vegetarian or plant-based then take a look at what foods offer, an example would be rice and beans if combined have all 9.

 

Complications

Age 

Unfortunately, as we age the ability to induce protein synthesis decreases, when it reaches 40 it is reduced significantly when that number hits 50 is very very difficult to do anything more than maintain.

How to counter this, the trigger point seems to be the amount of protein and leucine in the diet.

It may be worth enthusiasts of an advancing age using leucine when they eat meals to assists this trigger, or to eat higher levels of protein in each meal. 

 

Training state 

If you are a beginner the triggers to protein synthesis come easier, as you get more advanced triggering gets tougher. Realistically it has no impact on your diet but maybe worthwhile reviewing how hard you are training and appropriate rest.

 

Summary and suggestions (TLDR)

 

 

 

• Protein is crucial for muscle building 

• Have 1.7g per kg of body weight as your daily total 

• Daily total is the most important factor 

• Split the protein requirement into 4 meals throughout the day

• Consume protein within 3 hours of a workout

The author of this article/blog/ is a qualified Level 3 Personal Trainer. Further detail regarding the author can be found via the website or social media handle listed above.

 

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