Practical Ways to Maximize Muscle Growth With This One Nutrient
Rethink your diet: What you need to know about protein
This article is not about making the best post-workout vegan smoothie after a pilates or kickboxing class. I don’t have anything against plant-based supplements (especially if you have dietary recommendations advised by your physician) or pilates, but let’s be realistic: it will not give you the booty of your dreams and a six-pack.
It is well-established by the scientists that you will have to perform resistance training and eat adequate amounts of nutrients to build more muscle mass.
Let’s talk briefly about resistance training and muscle growth.
Some people chase more muscle for strength performance in sports. This is evident is sports such as football, rugby, and powerlifting,. We see it elsewhere for aesthetics, such as professional and recreational bodybuilders.
There are various ways to stimulate muscle growth, although the most favored one is lifting weights. According to Bret Schoender, Ph.D., and an internationally renowned fitness expert on muscle development and fat loss, one thing is clear- you will need to create a progressive overload stimulus to the muscle to make it bigger and stronger.
When it comes to nutrition and muscle growth, things get a little tricky. We all have different personal preferences of food or even allergies, but also copious options of protein options to choose from.
How do you choose the best one?
In this article, we’ll explore the strategy of how to select the amount and sources of the protein to build more muscle mass.
Have a clear vision of your goal
Many beginners in the weight training room make one common mistake; they believe that it is possible to build muscle while losing weight. However, these two goals contradict each other. Let’s break it down.
- Firstly, to pack on muscle, you must eat enough to maintain sufficient body weight and energy to fuel exercise. Once you perform a relatively intense weight training workout, you will have to supply the nutrition to stimulate growth, meaning your diet needs to consist of a calorie surplus.
- Secondly, the goal of losing weight underlines a simple rule: create a calorie deficit. It is achieved through reduced calorie intake, increased exercise, or both for the best results.
Therefore, before you buy another Ebook from Instagram fitspo on how to lose weight and build muscles simultaneously — be honest with yourself and have a clear vision of your goal.
Bonus tip #1:
there is a helpful tool that you can apply without paying a dime. S.M.A.R.T. (Specific, Measurable, Achievable, Relevant, and Time-bound) goal is a great tool to map out exactly what you need to do. Here is an example of a SMART goal:
In one month from today (Time-bound), I want to be 5 pounds lighter (Specific), and I will achieve it by decreasing soda consumption from two cans per day to one can per day (Achievable). I will measure and track my progress on the scale (Measurable) and re-evaluate and consider setting a new goal for continued weight loss (Relevant).
Let’s get after it!
How much protein do you need?
Think of your body as a manufacturing machine. Strength training builds muscle, but for this construction to take place, you have to supply the materials: protein, carbohydrates, and fat. This process is called metabolism when the body breaks down these nutrients and generates energy for growth and life.
Protein is the main macronutrient responsible for building and maintaining body tissue. It is present everywhere in your body- in muscles, bones, skin, hair, blood vessels, nails, etc. It is a key player in the repair and construction of your “machine.”
A recommended daily allowance of (RDA) protein intake can range 30–35% of your daily calories depending on your lifestyle, age, weight goal, and gender. It averages about 0.8 g/kg of body weight a day to prevent a nutrient deficiency.
However, If your goal is to build more muscle, 0.8g/kg isn’t enough.
Studies have confirmed that a protein intake of 1.4 to 2.0 g/kg/day is needed for physically active individuals. In fact, recent research showed that consumption of a very high protein diet (4.4 g/kg/day) doesn’t have any adverse effect on body composition.
Keep in mind that more is not better; optimal is better. Protein isn’t a “free” macronutrient, but if you love protein that much to eat 4.4 g/kg, you will have to limit room for the rest of delicious nutrients, such as carbohydrates and fats. For many, including myself, it is unsustainable and quite miserable. A good rule of thumb by Layne Norton, a professional bodybuilder, powerlifter with Ph.D. in Nutrition, is to find an optimal range of 1.6–2.8 g/kg of body weight.
Bonus tip #2:
If you are trying to lose weight, it will mean you are in a caloric deficit, in which case you need to increase protein intake by 10–20% to preserve muscle mass.
Leucine rich proteins are your best friend
To maximize the muscle mass after the workout, you will need to consume protein with optimal leucine levels. Leucine is an essential amino acid, which means our bodies can’t produce it on its own, and you have to get it from food. It is one of the three branched-chain amino acids (BCAAs) that promotes protein synthesis.
The best food sources of leucine include any proteins from animals that naturally contain all the essential amino acids, making them a complete protein. Whole protein foods or supplements, such as whey protein, are ideal for meals around the workouts.
Susan M. Kleiner, Ph.D., RD, and a co-founder the International Society of Sports Nutrition and a fellow of the American College of Nutrition, suggests in her book The New Power Eating that 2.5 grams of leucine stimulate the metabolic pathways that enhance muscle protein synthesis, thereby promoting muscle growth and maintaining lean body mass.
She further recommends consuming approximately 25 grams of animal protein or whey, which typically contains 2.5 grams of leucine. Eating protein at every meal and snacks throughout the day allows for sufficient amounts of protein to support muscle growth and repair.
Here are your top 5 highest leucine-rich foods:
- Lean beef — , example: sirloin. 5 oz with 3.8 grams of leucine
- 1 scoop of whey protein powder (25 grams) provides about 2.5 grams of leucine
- Tuna, 5-oz can with 2.3 grams of leucine
- Roasted chicken breast, 3 oz cooked 2.1 grams of leucine
- 2 large eggs have 1.1 grams of leucine
What about plant based protein?
Plant-based diets have been in vogue for weight loss for a while now, but more and more athletes began sharing their experience of vegetarian and vegan diets.
I am all for eating more vegetables (or veggies is how I like to call them). But you don’t have to go cold turkey from being an omnivore and drink a vanilla plant protein smoothie to get jacked. If a plant-based diet is something that your doctor advised you based on your medical history, stick to it. However, to achieve an increase in strength and muscle growth, you might want to reevaluate your strategy.
Here’s the catch: if you don’t have all of the essential amino acids in your drink or meal, your body will not build muscle.
Rice protein or brown rice protein is the most commonly used plant protein source, but it’s far from a complete protein. Many plant-based protein sources lack these essential amino acids, unlike whey protein, which has a complete amino acid source, low in calories, and high in protein. Whey isolate and milk proteins (casein, specifically) appear to be the best for muscle-building purposes.
According to T-Nation.com, a rabbit hole where you can find the best strength training and bodybuilding articles by the research community, plant proteins have most of the amino acids, but not in the amounts you’d need to support optimal growth of muscle.
The big exceptions of plant proteins are soy and select sources of pea protein. These vegan sources contain all of the essential amino acids you require and are very similar to whey.
In other words, if you are looking for a plant-based protein source, you’ll want to invest in pea protein.
Bonus tip #3:
Keep in mind, if you choose to drink plant-based drinks instead of whey, such as soy, rice, or help, these food sources are higher in fiber that might be harder to digest.
Conclusion
Nutrition is the key if you want to build more muscle mass or lose weight. Adequate quality and quantity of protein will play a critical role in supporting muscle growth and recovery. Plant-based protein is a good option but not ideal if you’re trying to maximize muscle growth. Here are a few tips on choosing protein that meets your goal:
- An average adult needs 0.8 g/kg of protein a day. It is enough for the majority of the population
- If your goal is muscle gain, you need to consume 1.6–2.8 g/kg
- If your goal is to lose weight, it is beneficial to increase protein intake by 10–20% to preserve muscle mass
- The optimal recovery protein portion is 25–30 grams within 30 min post-training, with 2.5g of leucine. On non-training days, it is okay to eat less protein.
Stay healthy and jacked, my friends!
