1.
I've been reviewing all the literature on how to maximise muscle growth, for
a video which will once and for all determine exactly what you have to do to get the
most gains (there's so much contradicting shit out there) - I think people will find
some use in these notes I have on how and when and what to eat
2.
[1:35 PM]
- A review found that, based on the current evidence, we should consume protein at
a target intake of 0.4g-0.55g/kg/meal across for 4 meals, resulting in 1.6g-2.2g/kg a
day. I weigh 75kg, so that would mean I need to eat 30-40g protein in 4 meals a day. There are a lot of factors that determine how much protein can be utilised in one go,
but this paper suggests an upper limit of 0.55g per kg body weight - There's a lot of
science about when is best to take protein, aside from making sure you get enough at
lunch and dinner, the 2 most important things are to make sure you eat a high
protein breakfast early in the morning (because this is when muscle synthesis is
highest), and a protein shake before or after a work-out - A 2012 review found that
"In general, protein supplementation pre- and post-workout increases physical
performance, training session recovery, lean body mass, muscle hypertrophy, and
strength." - "The leucine content of a protein source has an impact on protein
synthesis, and affects muscle hypertrophy. Consumption of 3–4 g of leucine is
needed to promote maximum protein synthesis. An ideal supplement following
resistance exercise should contain whey protein that provides at least 3 g of leucine
per serving." - "A combination of a fast-acting carbohydrate source such as
maltodextrin or glucose should be consumed with the protein source, as leucine
cannot modulate protein synthesis as effectively without the presence of insulin.
Such a supplement post-workout would be most effective in increasing muscle
protein synthesis, resulting in greater muscle hypertrophy and strength" - Eat high
quality protein (30g of protein from chicken is not equal to 30g of protein from soy)
- Caloric surplus? - 350-500 calories a day - A 2019 review of 166 studies concluded
that "practitioners are advised to start conservatively with an energy surplus within
the range of ~1,500–2,000 kJ·day−1"
3.
[1:36 PM]
So a summary, eat minimum 4 meals a day (protein shake can count as a meal), each
meal should contain 0.4-0.55g protein per kg bodyweight, and your protein shake
post workout should contain at least 3g of leucine, and some sugar