The BEST Way to Use Protein to Build Muscle (Based on Science)

To maximize protein’s muscle-building benefits, there’s a lot more that goes into it than just slamming a protein shake after every workout. Today we’ll discuss the latest science on the best protein sources, how much protein you really need and how your protein intake should change with age, and then how exactly to eat it (e.g., should you care about post-workout protein?) to maximize growth.

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Typically, protein sources with the highest digestibility and the highest essential amino acid content are most effective at building muscle. E.g., protein powder, meat, fish, and dairy products. Plant based protein doesn’t score very well, but more on that later. That said, there is some new research suggesting that digestibility and amino acid content may not be all we should consider. A study found that whole eggs led to better muscle growth than egg whites. Although it’s unclear what made whole eggs superior, it may be linked to their cholesterol content and possibly some additional nutrients. Now I’m not saying to eat a diet exclusively of eggs based on this preliminary evidence, but it just goes to show that there may be some unique muscle building properties within protein sources that we are not yet aware of, and I’ll keep you guys updated with any new research.

And what about plant-based protein sources? Surprisingly, a 2021 study found that a vegan diet and a primarily animal-based diet led to similar increases in both muscle size and strength. And this same result was shown in a similar study published just this year. However, researchers highlighted the outcome was likely heavily dependent on two things: eating enough daily protein as well as properly spreading out that protein throughout the day.

How much protein should you eat? A meta-analysis found that protein intakes above 0.73 g/lb of bodyweight per day failed to help build any additional muscle. For the average 180lb individual person this would come up to around 130 grams of protein per day. And remember, this is to maximize growth. Even if you’re below this, you’ll definitely still be able to build muscle so don’t get discouraged if you’re unable to hit that target. That said, in all of the studies analyzed, subjects were eating at either maintenance calories or in a surplus.

But what about when you’re in a calorie deficit? There is some speculative evidence suggesting that the leaner you get, and/or the more aggressive your diet is, the higher your protein intake should be to prevent muscle loss. But again, it’s relatively unclear. So I’d recommend if you’re maintaining or eating in a surplus, to maximize growth aim for a minimum of 0.73g/lb of bodyweight per day. I generally wouldn’t go above 1.2 g/lb of bodyweight since at that point, those additional calories may be better used towards carbs to help fuel your performance and energy in the gym. Whereas when you’re in a deficit, there’s no harm in bumping up your minimum protein intake to 1g/lb a day especially if you’re relatively lean. However, these protein recommendations are based on your total body weight.

To truly maximize the growth you get from that protein, then how exactly you eat that protein throughout the day also matters. Theoretically, if you space out your protein evenly throughout the day (e.g., via post-workout protein), you’ll be able to keep your muscle protein synthesis levels elevated and provide a consistent signal for your muscles to grow. A 2020 study provides support for this. But what about increasing this further to 4, 5 ,or even 6 protein meals per day? Would that provide an even greater benefit? Well, a study compared the effects of spreading daily protein intake evenly across either 3 or 6 meals per day. After 8 weeks, there were no significant differences in muscle growth or any other measurement recorded. So use 3 meals as a minimum, but feel free to eat more than this if it helps make hitting your daily protein target more manageable.

Now, pretty much all the research I’ve covered so far was done with young adults. But as you age, it seems like your body becomes less and less sensitive to protein. So, although yet to be directly studied, it seems that above around 60 years old is when making sure every meal has at least 30-40 grams from a high quality source may be beneficial for growth. Just always keep in mind that above all, your daily protein intake is what’s most important.

[jonathansebag]

This dude cites sources, including meta-analyses, synthesizes the data in tables all while reporting areas of bias. Edits are professional and the presentation is engaging. I can't believe the high quality of these videos.

[icelord]

The sheer amount of efforts you put into these videos really shows, the second I have a question in mind, you just follow it up with solid study based data. Thanks Jeremy

[banjanrameen]

Key Points:

Importance of Protein: Protein is crucial for muscle building but is often misunderstood.

Types of Protein: Protein sources are ranked based on digestibility and essential amino acid content. Animal-based proteins like meat, fish, and dairy score high.

Whole Eggs vs. Egg Whites: A study showed that whole eggs led to higher muscle protein synthesis than egg whites, possibly due to additional nutrients in the yolk.

Plant-Based Proteins: Despite lower digestibility and essential amino acid content, plant-based proteins can be as effective as animal-based proteins if consumed in adequate amounts.

Optimal Protein Intake: Around 0.73 grams of protein per pound of body weight per day is recommended to maximize muscle growth.

Protein in Caloric Deficit: Higher protein intake may be beneficial when in a caloric deficit to prevent muscle loss.

Cost-Effective Protein Sources: Protein powder, eggs, milk, and canned tuna are among the most cost-effective sources.

Protein Distribution: Distributing protein intake evenly throughout the day may lead to better muscle growth. A minimum of three protein-rich meals per day is recommended.

[mannyc]

As I try to figure out a well balanced routine for muscle growth, you’re informative videos are a HUGE help. Thank Jeremy!

[shitmypants]

Ayushman getting recognised for his smart Brains globally lmao

[sunraiii]

0:24: 🥚 Eating whole eggs after a workout leads to a higher muscle protein synthesis response compared to consuming egg whites.
3:57: 🥦 A vegan diet and an animal-based diet both led to similar increases in muscle size and strength during a 12-week training program.
7:48: 📚 Protein distribution throughout the day may impact muscle growth.

[UnleashedQasim]

some of if not the best videos on youtube for fitness and simply breaking down complex subjects. youve smashed it

[kman]

Jeremy is definitely one of the best out there. Does his homework and breaks it down. Ask important questions and provide scientific studies for answers.

[cfoscoop]

I love that you have specific studies that you've researched for these, really makes your vids stand out!

[matthewschenker]

What a terrific video! As a strength trainer, I'm always trying to help my clients make sense of nutrition information, especially when it comes to protein. It's so difficult to summarize all the factors. But you do a terrific job of this in 10 minutes, and you do it in an engaging way. Definitely, this is a video I will bookmark and share with clients. Thank you!

[leoserrat]

🎯 Key Takeaways for quick navigation:

00:27 🍖 Protein type impacts muscle building. Protein powder, meat, fish, and dairy are effective sources, while pea-based protein is less so.
01:53 🥚 Whole eggs might have unique muscle-building properties, possibly linked to their cholesterol content and other nutrients.
03:46 🌱 Plant-based proteins are effective for muscle growth if you consume enough daily protein and distribute it properly throughout the day.
04:54 💪 To maximize muscle growth, aim for at least 0.73 grams of protein per pound of body weight per day, up to 1.2 grams. Protein intake can vary based on body fat percentage.
07:11 🥛 Protein powder is a cost-effective way to meet your daily protein intake.
08:57 🍽️ Distributing protein intake evenly across three meals per day may benefit muscle growth. More frequent meals didn't show significant differences in muscle growth.

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[williamdejeffrio]

67 years old and have been bodybuilding for most of my life. I am a somewhat "slow digester" thus eating enough protein is quite a challenge. Eating protein four times a day mostly expanded my waistline. Cutting back to two meals a day reduced my waistline, but I also lost some muscle size. My strength remains pretty good, even some gains. Your video provides some excellent detail about how to approach the process backed by research.

[ZeeDeevil]

I consume 30g protein over 5 meals per day every 3 hours. This helps me to control my hunger and break up my protein consumption into manageable amounts. I have been on this eating plan for 5 months now, which is the longest I've ever been able to sustain a "diet, " and so far I have lost 20lbs.
It was all thanks to fact based information like yours. We need more people like you in the fitness community to help educate people about nutrition and fitness rather than try and sell the latest trends.
Keep up the good work 👏

[PinguimAfricano]

No doubt one of the most (or maybe even the most) helpful and enlightening video on this topic on Youtube! Many thanks man

[jpzsports]

Great video! Not only is the content excellent and evidence based, but your video editing skills are incredible! Nicely done.

[lscapalbo]

Great job translating science into easy-to-digest (no pun intended) content for everyone! Amazing delivery and top graphics. Keep it up, Jeremy!

[davisherrera]

Great content as always! Thanks for all the hard work you do to keep us informed!

[Perk.Eo.]

Wow, so much work goes into your videos, I really appreciate all the effort. It's so easy to take in all the information and it makes sense start to finish, especially given that it is all backed up bz several studies for each point made. Thanks so much, keep up the amazing work!

[BrawnyNerd]

Imagine choosing egg whites over whole eggs 😭

[TmTelecastFTW]

I recently found this channel and have been binging the vids as I really respect the amount of research that is used to back up certain points while also not forgetting some more anecdotal views from people. Not everything has a study done for it and its important to still look at other evidence even if it isnt as rock solid. That said, what really wowed me and will have me sticking around for the long haul is the small plug for your own protein powder. Both admitting that its on the pricier side, and suggesting that you could use any protein powder is such a shocker to me that I may actually consider buying from you next time I get protein. That sort of honesty is SO hard to find nowadays in general but when we are talking fitness youtubers? Oh my god its unheard of. Thank you so much for your videos brother, seriously. This is the channel I needed to bring myself past just futzing around at the gym. I am a 25 year old 6 foot 220 pound man, I've been obese my whole life and have been working towards slimming down for years, but sometimes all the advice is hard to understand. There is no great generic advice that you could give people besides work hard since the details are so important. Thats why giving people the facts and info to suit their own needs is so much more effective than telling people a routine they should stick to. Its like the difference between telling someone how to use an equation in math instead of explaining how the equation works first. Much love man.