On today’s episode of Live Lean TV, I’m talking about how many meals a day to increase protein synthesis, as well as the best muscle building foods to build muscle fast.
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The three major aspects of building muscle fast are:
– a properly structured workout program.
– to be in a calorie surplus.
– protein is the most important nutrient for building muscle and strength.
And that’s what I want to focus on in this episode: muscle protein synthesis.
This topic came from a question from one of our group coaching clients.
“I heard that it’s important to eat every 2.5 to 3 hours to keep up with protein synthesis. I used to be pretty good at this, but with my new job, it will be hard to sneak food every 3 hours haha. If I only eat three meals a day (but still the right amount of Kcal), will I be at a significant disadvantage if my goal is to build a solid amount of muscle?”
What is muscle protein synthesis?
If you’re looking to build muscle and get stronger, it’s important to increase protein synthesis.
Muscle protein synthesis is simply a fancy word for the process of repairing and building new muscle tissue.
You increase protein synthesis by the foods you eat throughout the day.
Is a post workout meal important for building muscle?
Increasing protein synthesis after your workout is especially important for building muscle, as lifting weights breaks your muscles down, also known as muscle protein breakdown.
To build muscle:
The rate of muscle protein synthesis needs to be higher than muscle protein breakdown.
You lose muscle when:
The rate of muscle protein breakdown is greater than muscle protein synthesis.
You maintain muscle when:
The rate of muscle protein breakdown is equal to muscle protein synthesis.
How much protein do you need to increase protein synthesis?
Typically it only takes 20-30g of a high quality protein to increase protein synthesis.
How often should I eat to increase protein synthesis?
Every 3 hours is optimal for increasing protein synthesis throughout the day.
Best muscle building foods to increase protein synthesis
Aim to have one of these best muscle building foods with each meal to increase protein synthesis throughout the day:
– Whole eggs
– Grass fed beef
– Whey protein isolate powder
A high quality whey protein isolate powder is the best muscle building protein powder, as it contains a superior amino acid profile that is especially high in leucine.
What is Leucine?
Leucine is one of the three essential amino acids found in branched chained amino acids i.e. BCAAs, and is considered the most important, as it is known to be the sole stimulator of muscle protein synthesis.
In most cases, 3-4g of leucine is required to maximize protein synthesis, which is especially ideal after your workout.
But remember, these recommendation are for optimal results.
If you’re not a professional athlete or bodybuilder, and you just want to look better in a swim suit, and feel stronger in everyday life, you can still build muscle, even if you don’t eat every 3 hours.
Hit your total calories and protein requirements.
You’ll be fine!
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