Q: “I know protein builds muscle, but if I consume more, will I build more?” —Alex D., Los Angeles, CA
Update: A broad review of studies from 2014 and 2015 was recently released in the NRC Research Press. It confirmed that high-protein diets are an important factor in weight loss, recommending a diet of 25% protein to optimize results. It also emphasized that protein intake should be distributed relatively evenly throughout the day to maintain 24-hour muscle synthesis.
MF: Only up to a point. Protein is the main ingredient in muscle fiber, but it’s only one part of a complex system of nutritional, hormonal, and mechanical requirements that need to be balanced in order for muscles to grow bigger and stronger. More protein in lieu of hard training, optimal sleep, and sufficient calories and micronutrients won’t lead to results. The Men’s Fitness Food Pyramid that I helped design with several nutrition experts calls for daily consumption of 1–1.5g of protein per pound of your bodyweight. This holds true whether your goal is muscle gain or fat loss.
For most people, erring on the low end of that range is fine. And don’t get fooled into thinking that slamming more protein after you train has a bigger impact. A study published in the American Journal of Clinical Nutrition not long ago found that the post-absorptive response of muscle protein synthesis (i.e., muscle building) in subjects who consumed 40g of whey protein postworkout was no greater than that in guys who consumed only 20g of protein.