Dietary protein provides the essential amino acids—specifically leucine—required to stimulate muscle protein synthesis (MPS) and repair micro-tears caused by resistance training.
Daily Target: 1.6 to 2.2 g per kg of body weight (0.7–1.0 g/lb) is the optimal range for maximizing hypertrophy.
Per-Meal Distribution: Aim for 20–40 g of high-quality protein per meal spread across 3–5 meals. This repeatedly crosses the 'leucine threshold' (~2.5–3 g leucine) needed to trigger MPS throughout the day.
Timing & Window: The 'anabolic window' is flexible. Total daily intake matters most, though consuming protein within 1–2 hours pre- or post-workout ensures steady amino acid availability.
Protein Quality: Complete proteins contain all nine essential amino acids.
Animal sources: Eggs, chicken, fish, lean beef, dairy, whey.
Plant sources: Soy (tofu, tempeh), edamame, pea/rice protein blends, lentils, and quinoa (combining sources ensures a complete amino acid profile).
Rest & Recovery: A slow-digesting protein (like casein or cottage cheese) before sleep can sustain overnight MPS and support recovery.
Daily Target: 1.6 to 2.2 g per kg of body weight (0.7–1.0 g/lb) is the optimal range for maximizing hypertrophy.
Per-Meal Distribution: Aim for 20–40 g of high-quality protein per meal spread across 3–5 meals. This repeatedly crosses the 'leucine threshold' (~2.5–3 g leucine) needed to trigger MPS throughout the day.
Timing & Window: The 'anabolic window' is flexible. Total daily intake matters most, though consuming protein within 1–2 hours pre- or post-workout ensures steady amino acid availability.
Protein Quality: Complete proteins contain all nine essential amino acids.
Animal sources: Eggs, chicken, fish, lean beef, dairy, whey.
Plant sources: Soy (tofu, tempeh), edamame, pea/rice protein blends, lentils, and quinoa (combining sources ensures a complete amino acid profile).
Rest & Recovery: A slow-digesting protein (like casein or cottage cheese) before sleep can sustain overnight MPS and support recovery.
Keywords
