Four Protein Rules to Maximize Muscle Protein Synthesis (Muscle Building!)

Everyone knows that they should eat protein if they want to build muscle. But how much? How often? What types? Check this video for the four rules you MUST follow to maximize muscle protein synthesis. By the way, if your goal is to drop body fat, you need to watch this too!

VIPAR

Volume
Intensity
Periodized
Athletic
Recomposition

[terryjones]

Omg The most clear and straightforward video I’ve ever seen on YouTube regarding this subject.

[chadboy]

1. 1.6-1.8g per kg of bodyweight is beneficial for maximal growth

2. Atleast 2.5 grams of leucin every 4 hours is necessary to activate protein synthesis genetic machinery

3. Their is a protein refractory period that occurs after 2 hours of protein synthesis that lasts 2-3 hours before protein synthesis can be activated again. Eating additional protein during this period will not add any more benefits to muscle growth. So spread large protein meals over the course of 4 hours

4. You must activate protein synthesis after catabolic states such as endurance training and sleeping. Eat a protein rich meal for breakfast, and a protein rich meal after endurance training to turn your protein synthesis machinery on

[coloradomtb]

This was exactly what i was looking for

[Murf]

Clear and straight to the point. Great info, thank you.

[corvoattano]

Among all the videos I've seen on this topic, yours is BY FAR the most simple and concise!

[saddsadsasd]

This explained me so much, thank you and i might finally see where some issues are on my gains. Thank you again

[MARIOherrable]

Been watching videos to try to figure this out land yours did the best job explaining

[Angel-qmju]

Great video!! Very concise and straight forward 👍

[piyushsharma]

Bro combined all the facts !!! To the point...thanks big brother ✨🎯

[Jess-ixub]

Great video and analysis, didn’t over complicate anything whilst keeping everything informative.

[BenGandis]

An amazing video !!! Good to see an amazing content around here about MPS and MPB.

[JoeWallaceCampbell]

Awesome video put nice and simple thank you.

[Northsydney-personaltrainerAu]

Your videos are always great. Thanks for this.

[flybyguy]

Greatest protein info on the web. Short, sweet and to the point. Thanks for clarifying that people with high body fat need to calculate their protein requirements off of lean body weight!

[Driven_and_Determined]

This video deserves more attention.
keep up the great work

[bryancalixto]

Very informative. Appreciate videos like these 👍

[colleenbriand]

Clear and concise info! Thanks so much! New subscriber here 😊.

[itsdevgarg]

Thank you sir for making these videos. Love from India 🙏

[ramzencoakley]

Amazing content. I've been searching for this exact information. Surprisingly hard to find.
Question: if my daily protien amount is 160, should I eat five meals a day or can I eat 4 meals of 40 grams of protein?

[Boogie]

What if someone is on trt? Is muscle protein synthesis upregulated so you can utilize more protein per meal?