Protein is “essential” to repair and growth. But protein intake should NOT be your primary focus when it comes to muscle building.
In my opinion, it’s #3 on the “priority” list… maybe even #4
- Hormones – You will NEVER gain any or much of any muscle if your hormones suck!
Luckily – you can optimize your hormones naturally – by utilizing safe and proven supplements for increasing testosterone and decreasing cortisol.
- Calories – It’s going to be very hard to gain muscle if you’re in a caloric deficit. Even 250-500 extra calories daily will do wonders as a starting point.
- Working Out – Basically, you must also workout and exercise, to stimulate protein synthesis, muscle breakdown etc
So, with that out of the way, let’s get started with #4 – specific protein needs.
Protein Needs – DAILY Total
The optimal amount of grams of daily protein is a minimum of 1 gram per pound of body weight. I suggest 1.25 to a max of 1.5 grams per pound.
Protein Needs – MEAL Total
If you’re working out hard and you’re trying to GAIN extra muscle, I suggest 40-50 grams of protein per meal.
Protein Needs – FREQUENCY
So, how OFTEN should you be eating protein?
I split it up into 5-6 meals. You can go from 4 to 7 meals, but regular guys need to eat protein throughout the day to maximize protein synthesis while minimizing protein oxidation.
If you want to know more about the best protein sources and best times to take protein – view part 2 of this article.