Coach Ryan here with a power-packed nutrition tip! Today we’re going to talk about optimizing your protein intake to maximize your muscle mass.
There is a LOT of confusion on the web regarding how much protein to eat and when you should eat this protein if you want to get as jacked and strong as humanly possible.
I believe this confusion stems from a combination of old iron-dungeon bodybuilding myths that refuse to die, overly sensational marketing from unethical supplement marketing companies, and today’s pop-culture of IG fitness celebs who don’t know their occiput from their anus.
I want to keep this extremely simple for you with some practical, easy to follow tips spread out over the next 2 posts.
In order to maximize your body’s muscle protein synthesis response to food, you MUST follow these FIVE protein rules:
1. Eat complete proteins at each feeding. Complete proteins are sources that contain all of the essential amino acids. EAAs are amino acids that your body cannot manufacture on it’s own, and must get from the diet. If you eat animal protein for your meals, you can rest easy knowing that each protein feeding is maximizing your ability to build and maintain muscle. If you make the choice to eat a vegan or vegetarian diet, you will need to ensure you are combining the correct foods in correct ratios to achieve a complete protein with each feeding. It requires more homework and diligence on your part, but it can be done!
2. Eat sufficient total protein per day. In order to maximize your lean body mass, you need between 0.8 – 1.5 grams of protein per pound of body weight per day. It seems like a wide range, but it’s explainable by your current caloric state. When in a calorie surplus, you are in an overall anabolic state, so you don’t require as much protein to build and maintain muscle. In a surplus, you can get away with the lower end of the protein range. On the flip side of the spectrum, if you are in a heavy calorie deficit to get leaner, then you need MORE protein as your rate of muscle protein breakdown will be much higher in a calorie deficit than it is in a surplus or in maintenance.
Get to work on these first 2 principles and we’ll be back shortly with 3 more non-negotiable protein rules that you MUST follow in order to maximize your muscle mass.
If you want to learn more about calories, macronutrients, different diet structures, peri-workout nutrition, meal-timing, eating for performance and more, stay tuned for our upcoming nutrition webinar series.
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