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.
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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.
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Requirements (daily guardrails)
Reference values for healthy, resistance-trained adults in gaining phases:
| Context | g protein per kg body mass | Note |
|---|---|---|
| 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 & 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.
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Quality & 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.
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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.
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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
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.
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Further Reading & Resources
Directly related
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