Protein for Muscle Gain
Hypertrophy is a biological construction project. Protein is the material. Without sufficient supply, your training effort remains a blueprint without a building.
Key Takeaways
- Target 1.6–2.2g of protein per kg of body weight.
- Ensure at least 3g of leucine per meal to trigger synthesis.
- Spread intake across 3-5 meals for optimal distribution.
- Daily consistency is more important than post-workout timing.
The Leucine Threshold
Leucine is the "master switch" for muscle protein synthesis (MPS). To trigger this switch, a meal needs to contain enough high-quality protein to reach the leucine threshold (typically 2.5–3.5g of leucine). This is why 30g+ of protein per meal is a standard recommendation for growth.
Daily Distribution vs. Total Intake
While total daily protein is the most important factor, spreading that protein across several meals provides multiple "pulses" of muscle protein synthesis throughout the day, which may lead to better long-term hypertrophy than one or two large meals.
Frequently Asked Questions
Up to a point. Most research suggests that 1.6–2.2g per kg of body weight is the optimal range. Beyond that, the benefits for hypertrophy diminish.