The Smartest Way To Use Protein To Build Muscle (Science Explained)

Summary by Krater

This video explains the science of protein intake for muscle growth, covering recommended daily totals for bulking, cutting, and recomp, as well as meal frequency, quality, and timing. It concludes that total daily protein intake is the most important factor, followed by distribution across meals, while quality and timing play minor roles.

From the video

Answers: How much protein do you need to build muscle and what is the best way to consume it?

• protein requirements for muscle growth
• protein intake for bulking and cutting
• protein distribution across meals
• protein quality and leucine content
• protein timing around workouts and sleep

What it concludes

• The World Health Organization recommends 0.8 g of protein per kg of bodyweight (0.36 g per lb), which is insufficient for maximizing muscle growth in weight training.
• For bulking, the best research recommends 1.6-2.2 g per kg of bodyweight (0.7-1 g per lb) per day.
• For cutting, increasing protein intake to 1.8-2.7 g per kg of bodyweight (0.8-1.2 g per lb) helps offset muscle tissue breakdown from calorie restriction.
• During recomp, most people can use the same protein figures as when bulking (1.6-2.2 g per kg).
• Total daily protein intake is far more important for muscle growth than protein intake per meal.
• Spreading protein intake across 3 to 5 meals per day is the optimal zone for digestion and keeping muscle protein synthesis high throughout the day.