Protein……….gaining and/or maintaining muscle mass?

Below are protein recommendations taken from an study done by the leading protein researcher Stuart M. Phillips.

 MPS=Muscle Protein Synthesis (gaining muscle)

  Individuals in Energy Balance

  • Consume ~0.4 g/kg body mass (i.e., 0.24 plus 0.06 with protein added to account for the influence of other macronutrients in meals and protein quality), to maximally stimulate MPS following a period of rest or exhaustive resistance exercise.
  • Spacing protein-containing meals ~3–5 h throughout the day maximizes MPS rates over the course of a 12 h (i.e., waking) period.
  • Practice pre-sleep protein ingestion (1–3 h prior to sleep) to offset declines in MPS that would occur during an overnight fasting period.
  • To maximize muscle protein accretion with resistance exercise, daily protein intakes should be ~1.6 g/kg/day and up to 2.2 g/kg/day. This intake can be achieved by ingesting 3 meals, each containing ~0.53 g/kg protein, or 4 meals containing ~0.4g/kg protein.

 Individuals in Energy Restriction

  • Daily protein requirements are greater than they are during period of energy balance to promote the maintenance or increase in lean body mass.
  • Resistance exercise should be performed during energy restriction to promote the retention of lean body mass if desired.
  • For athletes ‘cutting’ weight over an extended period, high quality protein sources such as whey and casein, or a blend of each, should be chosen to optimize appetite control and ensure dietary compliance.
  • To promote lean body mass retention during weight loss, protein intakes of ~2.3–3.1 g/kg/day have been advocated. Exercise-naive adults who have a greater body fat percentage should aim to achieve the lower end of this range, whereas leaner individuals with resistance-training experience who are more vulnerable to losing lean body mass during energy restriction might aim for the higher end of this range.

Have more questions about consuming protein for muscle gain?  Contact me and we can discuss/work towards achieving your fitness goals!

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