The Science of Building Muscle with Protein

💪Protein is essential for muscle growth and tissue repair, as it provides the building blocks (amino acids) for muscle mass.

🍖The recommended daily protein intake is 0.36 grams per pound of body weight, but this can vary depending on fitness goals and activity level.

🔄Recent studies suggest that consuming 40-50 grams of protein per meal can help stimulate muscle protein synthesis and reduce protein breakdown.

🥛Animal-based protein sources, such as milk, chicken, eggs, and beef, are considered higher quality and more easily digestible than plant-based protein sources.

🌱Plant-based protein sources, like lentils, soy, and quinoa, can still meet protein needs, but may require a larger quantity to match the amino acid profile of animal-based proteins.

How much protein do I need to build muscle?

—The recommended daily intake is 0.36 grams per pound of body weight, but this can vary depending on your fitness goals and activity level.

How much protein should I have per meal?

—While an exact amount hasn't been agreed upon, recent studies suggest that consuming 40-50 grams of protein per meal can help stimulate muscle protein synthesis.

Which is better: animal-based or plant-based protein?

—Animal-based protein sources are considered higher quality and more easily digestible, but plant-based protein sources can still meet protein needs with a larger quantity.

Can I get all my protein from supplements?

—Protein supplements can be a convenient option when it's challenging to meet protein requirements through food, but they should not replace a balanced diet rich in whole foods.

Does consuming more protein hurt your kidneys?

—No, consuming higher amounts of protein is safe for healthy individuals, and the myth that it harms kidneys has been debunked.

00:00Dr. Michael Diamonds, the founder of Sculpt by Science, explains the science behind protein and muscle growth.

00:32Protein is an essential nutrient for building muscle mass and tissue repair.

03:11The recommended daily protein intake is 0.36 grams per pound of body weight, but this can vary depending on fitness goals and activity level.

06:29Recent studies suggest that consuming 40-50 grams of protein per meal can help stimulate muscle protein synthesis and reduce protein breakdown.

09:19Animal-based protein sources, like milk, chicken, eggs, and beef, are considered higher quality and more easily digestible than plant-based protein sources.

10:34Plant-based protein sources, such as lentils, soy, and quinoa, can still meet protein needs but may require a larger quantity to match the amino acid profile of animal-based proteins.

13:37Protein supplements can be a convenient option when it's challenging to meet protein requirements through food, but they should not replace a balanced diet rich in whole foods.

15:12Consuming higher amounts of protein is safe for healthy individuals and does not harm kidneys, debunking the myth.