Protein Intake for Muscle Gain

The Mechanism: Muscle Protein Synthesis (MPS)

Your muscles are in a constant state of turnover: breaking down (catabolism) and building up (anabolism). * Hypertrophy occurs when *Synthesis > Breakdown*. * Protein provides the *Nitrogen* and *Amino Acids* (specifically Leucine) to trigger this switch.

📏 Optimal Dosing Strategy (1.6g - 2.2g / kg)

The scientific consensus (ISSN, ACSM) for natural athletes is: * Minimum: 1.6g per kg (0.7g per lb). * Optimal: 2.0g per kg (0.9g per lb). * Aggressive: 2.2g+ per kg (1g per lb) during a cutting phase to prevent muscle loss.

🥩 Protein Coefficients Guide

| Goal | g / kg Bodyweight | g / lb Bodyweight | Focus | | :--- | :--- | :--- | :--- | | Sedentary | 0.8g | 0.36g | Basic survival | | Endurance | 1.2 - 1.4g | 0.5 - 0.6g | Repair tissue | | Muscle Gain** | **1.6 - 2.0g** | **0.7 - 0.9g** | **Hypertrophy | | Fat Loss** | **2.0 - 2.4g** | **0.9 - 1.1g** | **Retention (Anti-Catabolic) |

⏰ Timing: The "Anabolic Window"

The "30-minute window" is largely a myth, BUT timing still matters. * MPS Threshold: You need ~20-30g of protein (with 3g Leucine) to "turn on" the machinery. * Frequency: MPS lasts about 3-4 hours. Eating 30g every 4 hours (4x a day) is superior to eating 120g in one meal.

Source Quality (PDCAAS Score)

Not all protein is created equal. 1. High (Complete): Whey, Eggs, Meat, Soy (PDCAAS 1.0). 2. Medium: Pea, Rice, Beans. 3. Strategy: If vegan, mix sources (Rice + Pea) to get a complete amino acid profile.