Let’s just start with the stating the most important factor for building muscle is not nutrition. It’s resistance training, and progressive overload. However this post is looking at how optimising your nutrition can help you maximise your gains.
When I say maximal gains here, it’s getting every little extra, down to the last minutiae. For most people, it’s probably not necessary to worry about these exact figures. How close can you get to optimal, that still fits into your lifestyle? For bodybuilders then getting to these numbers would be much more important.
How does it work?
Right let’s get to a bit of the science. What you need to do is maximise MPS (muscle protein synthesis – which is anabolic/building) and minimise MPB (muscle protein breakdown – which is catabolic). When MPS > MPB the positive protein balance will help promote hypertrophy – muscle growth.
Ok, so why don’t we just drip feed protein all day, then MPS will never stop? Well, as you ask, there have been studies looking at continuous protein consumption and it unfortunately doesn’t work that way – so stop sipping your money-wasting BCAA’s!
In this sense, what goes up, must come down! This is more scientifically known as the refractory period, or the ‘Muscle Full’ effect.
MPS is regulated by the extracellular amino acid availability (from the protein you eat), and triggered by Leucine (an essential amino acid). Even if the muscle is saturated with amino acids, MPS won’t start without Leucine. The refractory period is the time to return back to baseline, before you then trigger it again. This is where the optimal number of 4-6 regular feedings a day comes from. They need to be spaced out with time for each spike to peak then drop before the next meal/snack.
This would mean each feeding should be ~2-3 hours apart. Then to have enough protein (plus Leucine) to stimulate MPS, each would contain either 0.4-0.5g/kg of your bodyweight of protein, or 2.5-3.5g of Leucine. This should work out at 1.8-2.4g/kg a day in total. If you’re a tracker my fitness pal is ok for overall protein amounts. Try Chronometer if you want a breakdown of the Leucine content.
Extra Tips
The other question often asked is can you build muscle when dieting. Yes you can, however it isn’t optimal. This goes back to what you overall goal is. Is it losing weight while maintaining/building some muscle, or is it maximal muscle gain? For the latter being in a small surplus (~200-300kcal per day) will be optimal.
Other factors for your gains would be timing your carbohydrates to ensure you training quality is as high as possible. Carbs don’t tend to be important post-workout for MPS, but may help replenish your muscle glycogen depending on how soon you’ll be training next. Some supplements will also be beneficial – certainly creatine, and to help performance potentially caffeine. Ensure you are getting adequate sleep for recovery, and you don’t have any micronutrient deficiencies within your diet.
(Reposted from Instagram)
