“Protien requirements to growth”

"Protein distribution throughout the day ensures a steady supply of amino acids, supporting muscle protein synthesis and recovery." -Tadayoshi Inoue

When it comes to effectively building muscle, extensive research suggests that protein intake plays a vital role. As a bodybuilder, I understand the significance of consuming the right amount of protein to optimize muscle growth. I have dedicated most of my life to this pursuit actually.

Multiple studies have shown that consuming around 0.7 to 1 gram of protein per pound of body weight per day is generally recommended for individuals engaged in muscle-building activities. This range ensures an adequate supply of amino acids, which are the building blocks of protein, necessary for muscle repair and synthesis. However, it is important to note that individual protein needs may vary based on factors such as age, sex, activity level, and overall health status.

To effectively promote muscle growth, it is advised to distribute protein intake evenly throughout the day. This approach, known as protein distribution, optimizes muscle protein synthesis and provides a constant supply of amino acids. Including high-quality protein sources in each meal and snack, such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds, is crucial for meeting your daily protein requirements.

Research also emphasizes the significance of overall dietary balance. While protein is vital, it should be complemented with an appropriate intake of carbohydrates and healthy fats. Carbohydrates provide energy for workouts, while fats support hormone production and nutrient absorption.

Hydration is often overlooked but plays a pivotal role in protein synthesis and muscle recovery. Staying adequately hydrated throughout the day helps maintain optimal muscle function and supports protein utilization.

It is important to recognize that individual responses to protein intake may vary. Consulting with a diet coach or nutritionist can offer personalized advice tailored to your specific goals, preferences, and health conditions.

Research sources:

  • Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
  • Moore, D. R., et al. (2014). Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. Nutrition & metabolism, 11(1), 1-8.
  • Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 1-25.

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About the author
Tad Inoue is an IFBB Professional League judge, Nutritionist and Professional Diet Coach for many clients and athletes worldwide. Tad has been in the bodybuilding and fitness industry for over 32 years and his clients include professional athletes, top amateur atheletes and all other competitors in figure, bikini, men and women's physique and bodybuilding, as well as individuals interested in optimal health. Tad was a National competitor in the NPC for over 30 years and now focuses his passion, knowledge and experience on helping and instructing others in fitness, wellness and athletic competition. His education includes philosophy, theology, nutrition, biochemistry as well as dietetics. He specializes in contest preparation for Figure, Bikini, men and women's Phyisque, Bodybuilding and fat loss for optimal health. Tad is also a speaker on mindfulness, motivation and joyful positive living.