Glossary

Protein

Nutrition Muscle Building Protein Metabolism

Foundation of muscle growth: protein supplies essential amino acids, triggers MPS and dampens MPB. Decisive: requirements, distribution, timing and quality.

Notice

This page provides context and guardrails. It is not individual medical, nutrition, or training advice. Suitability and tolerance are individual; for pre-existing conditions, pregnancy/lactation, or medication, consult qualified professionals before making changes.

Definition & Systemic Context

Quick recap Protein is made of amino acids. For hypertrophy, the balance of MPS (anabolism) vs. MPB (catabolism) is decisive. Training provides the stimulus; protein supplies substrates and the leucine signal.

  • Core role: impacts satiety, thermic effect of food (TEF), recovery.
  • Leucine threshold: target ~2–3 g leucine per meal (depends on source & portion).
  • Quality: complete amino acid profile & good digestibility (DIAAS/PDCAAS) are advantageous.
Notice

Hypertrophy is systemic: respect the SRA curve, secure energy intake, and progress training using RIR/RPE.

Requirements (daily guardrails)

Reference values for healthy, resistance-trained adults in gaining phases:

Contextg protein per kg body massNote
Base gaining ~1.6–2.2 g/kg Sweet spot for most hardgainers.
High volume / deficit ~2.2–2.6 g/kg Can be sensible under very high workload or during cuts.
Minimal effective ≥1.2–1.4 g/kg Below that, risk of suboptimal progression increases.
  • Very low/high body fat? Estimate relative to FFM (fat-free mass).
  • Protein ≠ calorie replacement: maintenance & lean surplus remain the overarching frame.

Distribution and Timing

Consistency beats timing — but smart distribution optimizes the signal.

  • Meal anchors: 3–5 protein-rich meals/day with ~0.3–0.5 g/kg each.
  • Pre/Post-training: place one meal near training (±2–3 h) for practicality.
  • Before sleep: 20–40 g slow-digesting source (e.g., casein/skyr) can support the night.
Notice

Smaller athletes / snack-style eating: prefer 4–5 smaller doses; larger athletes: 3–4 bigger ones.

Quality and Sources

  • Completeness: animal sources (milk/egg/fish/meat) are typically complete; plant proteins can complement via combinations (e.g., rice + pea, grains + legumes).
  • Leucine: aim for ~2–3 g per meal. Whey/dairy & many animal sources deliver this easily; plant-based may need larger portions or blends.
  • Digestibility: whey/casein/skyr/quark are highly practical; plant shakes with enzyme blends can improve tolerance.
Notice

Isolated BCAAs don’t replace a full EAA dose. The complete EAA matrix drives the signal.

Practical – 14-Day Orientation

  • Day 0: set daily target (e.g., 2.0 g/kg) and define meal slots (e.g., 4×).
  • Daily: track grams, log training, compute weekly weight averages.
  • Day 14: RoG too flat? Review intake/distribution and test +10–15% protein from real food, or adjust total energy.
Hardgainer Calorie Calculator Hardgainer Hacks™ – Newsletter
Notice

Protein sets the prerequisite — adaptation comes from planned progression and recovery within the SRA window.

Tolerance & Common Pitfalls

  • GI topics: very large doses, lots of sweeteners/sugar alcohols or novel fibers may trigger issues → split doses, rotate sources.
  • Lactose: if sensitive: try low-lactose dairy (skyr/quark) or whey isolate.
  • Plant-based: mind blends/portion size; consider enzyme blends.
Safety

If you have pre-existing conditions or take medication, get medical clearance. Adjust source/dose if symptoms persist.

Common Misconceptions

  • “More protein is always better.” False. Beyond a point, training and energy — not protein — limit progress.
  • “Shakes are mandatory.” No. Convenient, yes — but real food works just as well.
  • “BCAAs are enough.” No. Without a full EAA profile, MPS remains suboptimal.
Notice

Relevant deep-dives: MPS, MPB, SRA, Rate of Gain.

Feature article

Hardgainer Supplement Guide – must-haves, nice-to-haves & special-purpose supplements

The Hardgainer Supplement Guide cuts through the noise: which supplements actually move the needle for hardgainers, which ones are overrated – and why calories, protein, training & sleep must come before the next powder.

Ideal as a home base when you want to put creatine, protein, the leucine threshold, MPS, and liquid calories into context – with direct links to Myth-Busting #10 and clear hardgainer priorities.

🧪 Open Hardgainer Supplement Guide

Directly related

System Context

Note: Descriptive information for orientation; individual adjustments may be sensible/required.

Notice

Descriptive information for orientation — not a treatment, diet or training prescription. Individual differences and possible contraindications apply.

© Hardgainer Performance Nutrition® • Glossary • Updated: Nov 25, 2025