Of all three macronutrients, protein plays the biggest role in the muscle building process.

Unfortunately, few people seem to be eating enough of it to maximize their results and, as such, the nation is currently experiencing an epidemic of T.A.S. (tiny arms syndrome).

I’m going to explain why you need to make protein a nutritional priority, show you what it does for your body, and give you a handy list of the best and easiest protein sources to help you hit your daily targets.

So buckle up, Jimbo, it’s time to get jacked!

How Much Protein Per Day?: Video Overview

Watch video or continue reading below.

Correct Protein Requirements For Athletes

It’s no wonder people are confused about protein.

Heck, government guidelines suggest eating just 0.35 grams per pound of body weight (for a 180lb guy that would be 63g per day). You probably don’t need me to tell you that’s nowhere near enough protein to maximize muscle growth. (2, 3)

I grew up in gyms where I’d hear the opposite type of advice – people would shovel obscene amounts of protein into their diet until they were literally sick of eating eat. I guess they had the idea that more protein equals more muscle growth. It was pretty common to speak to guys who ate 400-500g protein per day.

But with these two polar opposite ends of the scale, I can understand why lots of people are confused.

So one of the first things I did when I became a trainer (2002) was to learn about the research which has been done on protein consumption – specifically for fat loss and muscle growth, as that’s what the majority of my PT clients were interested in.

What I found was quite startling.

It appears there’s a tipping point where results start to slow down, and your diet becomes more difficult to stick to because it’s challenging to eat so much protein per day without wanting to headbutt someone.

A 2018 meta-analysis on the protein requirements for athletes found that the “sweet spot” for muscle growth appears to be around 1 gram per pound of body weight. (4)

This study, which looked at the results of 49 comprehensive trials involving protein supplementation among athletes, matches up with the vast majority of earlier research on the topic. (5, 6, 7, 8)

Some studies which went considerably higher than this have also taught us a few valuable pieces of information.

We now know that the muscle building capabilities of protein appears to “max out” at around 1.18 grams per lb, so if you really want to build your diet by the science this is what you should set your daily target to. (4)

We also know that increasing your protein intake to around 1.5 grams per pound can be useful for fat loss – not because you’ll build more muscle, but because protein has a satiating effect so it’s more likely you’ll stay within your total calorie budget because you feel full. (9)

So with all of this data in mind, a 180lb guy who wants to build muscle would eat 180-212 grams of protein per day, and if he wanted to focus on fat loss he could go as high as 270g/day.

Finally, you’ll regularly meet people who claim you should go even higher than this, but you can rest assured they’re talking nonsense. These people are either a) uneducated on the topic, or b) have a hidden agenda to setting your protein targets unnecessarily high (e.g. a supplement brand who want you to rely on shakes). Don’t fall for their nonsense.

How Protein Helps You To Build Muscle (Featuring “The Expendables”)

It’s time for me to do something which has probably never been done before…

I’m going to teach you how protein works (e.g. how it helps you build muscle) via The Expendables.

Yep, you read that right.

I’ve always found that doing explaining complex things in unusual ways helped my PT clients to understand more easily, so hopefully you enjoy it.

For those of you who are not familiar with the movie, The Expendables are a rag tag group of mercenaries who kick ass and take names.

Led by the ever-shredded Sylvester Stallone, these guys represent the best of the best of the best… of the best… and they handle the tough jobs which nobody else could do.

One of the reasons for their huge success is that each character brings a unique skill-set to the table (e.g. Jet Li is an elite martial artist, Dolph Lundgren is an explosives expert, and Stallone can do the best shit’s-about-to-go-down face in movie history).

Now let’s take this back to protein.

Just like Sly and co., protein is made up of several unique components. These are called amino acids, and they each offer a different set of benefits. There’s 22 amino acids in total (roughly the size of The Expendables in the sequels!) and we can categorize them into two groups:

• “Non-essential”: the body can make these amino acids by itself.
• “Essential”: we must obtain these amino acids via our diet to unlock the benefits.

Here’s a list of the 9 essential amino acids:

The ones which have an asterisk next to them (leucine, isoleucine, and valine) play the biggest role in helping you build muscle. (1)

These are often referred to as “branched chain amino acids” (a.k.a. “BCAAs”).

As far as protein goes, consider these your Stallone, Statham, and Lundgren; the pillars of the franchise!

Now, due to their increased involvement in the muscle building process, supplement companies and bodybuilding magazines like to focus ALL of their attention on these three amino acids in particular and neglect the others entirely.

This is a big mistake.

Because just like no mission can be complete without the combined might of ALL of The Expendables, the fact is that no lean muscle can be built if you are deficient in ANY of the 9 essential amino acids!

(Yep, even those which aren’t directly involved in the muscle building process!)

These additional members of the amino acid group offer us a range of unique health benefits including smoother hair, stronger fingernails, softer skin, better moods, and more energy.

So we really don’t want to ingore those guys, huh?!

When you lift weights you’ll create lots of micro-tears in your muscle fibres, and the body will adapt and recover by using the available amino acids which have been provided by the protein you eat.

This process is how you build muscle over time.

So that’s why it baffles me that so many guys skimp on their daily protein intake, because its like running around in circles and getting nowhere fast, as you’re not giving your body the nutrients it needs to give you the results you’re chasing.

And that, ladies and gentlemen, was me explaining how protein works via The Expendables.

A List Of The Best Sources Of Dietary Protein

Once you’ve got your daily protein target set, and you know how much protein per day to build muscle and shred fat, we just need to hit it as often as possible to make it happen.

You can do this either by eating the same protein-based foods every day, or by shaking things up on a regular basis.

Personally, I’ve always preferred to have loads of variety in my diet because I find it easier to be consistent, and of course we must also take into consideration that each protein-based food provides us with a unique combination of amino acids, so it just makes sense to do it this way.

You can use my handy list of the best/easiest protein sources to smash your targets, or check out the recipes section for more ideas..

Eat Protein More Often For Better Results

Okay, let’s talk meal frequency.

It appears we can improve muscle building results a little further by spreading our protein intake throughout the day. Researchers believe this is because the body can make slightly better use of the amino acids when consumed in this manner. (10)

Don’t get this confused with the old bodybuilding myth that “eating smaller, more frequent meals speeds up your metabolism”. It does not. Here’s a post I wrote on that.

Anyway, it’s important to remember that the “extra muscle building results” from this technique are very small, and you’re already doing 99% of the work simply by eating enough protein per day, so don’t worry if you cannot structure your protein intake in this manner due to work, or family, etc.

Is A Whey Protein Supplement Really Necessary?

No, it’s not.

I’ve helped many clients get in great shape without using any supplements at all – as long as you eat enough protein per day, your body will respond accordingly.

Of course, that doesn’t mean I dislike whey protein. I use it myself. A whey protein supplement gives you the gift of convenience (I hate food prep!), and the amino acid profile tends to be heavily stacked in favour of the branched chain amino acids (leucine, isoleucine, and valine) which is great.

Ideally, your whey protein supplement should provide around 20 grams of protein per serving and keep both carbohydrates and fat to a minimum. I recommend this one.

That concludes this article.

Further Reading:

If you enjoyed this blog, then you’ll probably also like reading these.

>> The Rules To Ripped
>> Russ’ Guide To Supplements
>> Workout Programs Now Available On RussHowePTI.com!

References:

1. Anthony J. C., et al. Leucine stimulates translation initiation in skeletal muscle of postabsorptive rats via a rapamycin-sensitive pathway. J Nutr (2000).
2. 10 Protein and Amino Acids. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institute of Medicine (2005).
3. Bray G. A., et al. Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. JAMA (2012).
4. Morton R. W., et al. 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. Br J Sports Med (2018).
5. Thomas D. T., et al. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc (2016).
6. Jäger R., et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr (2017).
7. Morton R. W., et al. 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. Br J Sports Med (2018).
8. Witard O. C., et al. Effect of increased dietary protein on tolerance to intensified training. Med Sci Sports Exerc (2011).
9. Leaf A., et al. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci (2017).
10. Moore D. R., et al. Daytime Pattern Of Post-Exercise Protein Intake Affects Whole-Body Protein Turnover In Resistance-Trained Males. Nutr Metab (Lond) (2012).