Protein facts for faster muscle growth

To help you improve muscle growth, here’s a look at the key recent research studies that can help you build your mass and muscularity.

Stu Phillips, of McMaster University in Canada, is a well-known researcher specialising in skeletal protein metabolism.

His latest research focused on whey protein and what timing and amounts are best for building muscle. Here are some of his key findings:

• Whey is the highest-quality protein available because of its high leucine and overall BCAA content.

• Athletes have different needs for protein from nonathletes. Bodybuilders and strength athletes need 1.6 to 1.7 grams of protein per kilogram of body weight each day. Most athletes get at least 25 per cent of their total calorie intake as protein, which meets their daily needs.

•    Endurance athletes need more protein because they burn more energy, including protein. Also, endurance exercise shuts down muscle protein synthesis.

•    The maximum amount of protein you can take in at a single time and avoid oxidation is 20 to 25 grams. Resistance exercise improves the ability to use protein, which explains why advanced trainees may need less protein than beginners.

•    Leucine not only is the key to muscle protein synthesis but also stimulates significant body fat loss. The mechanism may be an upregulation in the activity of thermogenic proteins in muscle.

•    Casein is the slowest digesting protein known, and no other food protein duplicates its effect. Cottage cheese is largely casein. While casein curdles in the stomach, leading to a slow release of protein, whey remains in solution, leading to a rapid uptake into the body.

Want to grow muscle? Follow the 3 steps to physique success and check out our nutrition section.