There are so many theories about how much protein to eat, when to eat it, increasing it or decreasing it with age, and plant proteins versus animal proteins. So, what is the truth?
Protein and Digestion
Protein is a key macronutrient that helps your body grow, repair, and maintain its cells and tissues. It’s made up of building blocks called amino acids, which combine in different ways to create the various proteins your body needs.
When protein is consumed, it enters our digestive system and is broken down into strings of peptides. The strings of peptides are chains of amino acids.
There are 20 amino acids, and 9 of them are called “essential amino acids”, meaning that the body can’t make them, and you need to consume them.
Amino acids enter the liver, and the liver communicates with our DNA as to when the peptides will be released and where they go.
When you work out, you stimulate some inflammation in your muscles and that is a good thing, as your DNA tells the liver to send amino acids to that area to repair and build the muscles. The DNA are called myofibrils, which are the muscle fibers that make up the muscles.
How Protein Synthesis Builds Muscle
Protein synthesis is when the body creates new muscle tissue from amino acids; it breaks down the protein into amino acids and then uses those building blocks to build new muscle.
When muscle breakdown is less than protein consumption, it results in muscle building. On the contrary, when muscle breakdown is greater than protein consumption, it results in muscle breakdown.
When you are working out and lifting weights, you aren’t building muscle; in fact, you are probably tearing down muscle fibers. If you are in a state of ketosis, that will help preserve muscle tissue and help avoid muscle breakdown. But even then, you aren’t building new muscle tissue until after the body has ingested protein, broken it down into amino acids, rebuilt those amino acids into peptides, and sent them to the needed muscle fibers for growth.
Working out triggers inflammation, stem cells, and DNA which are all needed to build new tissue. It is a chain reaction that requires every step to build healthy new muscle tissue.
Best Time To Eat Protein When Working Out
Four hours after a workout, protein synthesis is elevated by 50%.
Twenty-four hours after a workout, protein synthesis is elevated by 109%!
So, we have more effective protein synthesis to make muscle the longer you wait, in addition to increasing growth hormone and testosterone during that waiting or fasting period.
The muscle fiber is known as the organelle fiber. We trigger the satellite cells on the outer cells of the organelle fiber to turn “on” during a workout. The satellite cells can replicate during the workout and then the protein triggers the satellite cells to attach to the hard concrete muscle cells to grow the muscle fibers.
Satellite cells go from being fluffy floating cells to hard muscle cells attached to the muscle tissue. As a result, you have bigger, more concrete muscles.
The Ideal Protein Intake for Muscle Growth
In a study by Thomas DeLauer, there was no difference between those that consumed .61 grams to 1.1 grams of protein per pound of lean body weight.
Saying that, I recommend 1 gram per pound of ideal body weight to shoot for due to protein satiety and the body’s signalling of CCK from amino acids in the gut to tell the brain you have had enough to eat. Additionally, it has been shown that consuming a little Omega 3 fatty acids with your protein not only helps protein synthesis but also triggers CCK and satisfies your appetite.
It is proven that those who eat a higher percentage of protein and Omega 3’s will eat less overall calories, leading to increased muscle growth coupled with better fat loss. Grass fed and wild meat and fish contain a higher amount of Omega 3’s, whereas conventional beef and chicken contain higher inflammatory Omega 6’s.
For those wanting to lose fat and gain muscle, protein is the key to doing both and curbing the appetite for the damaging sugar and carbs. The key to enhancing your results in fat burning and simultaneously gaining muscle is using the Accelerated Fast®™. It contains additional fat burning ingredients that de-fat the liver, where thyroid hormones are converted into usable energy enhancing hormones and where converting fat into usable ketones occurs.
“The key to enhancing your results in fat burning and simultaneously gaining muscle is using Accelerated Fast®.”
Without proper conversion in the liver, energy suffers, fat burning halts, metabolism slows down, and protein synthesis is hindered.
Additionally, Accelerated Fast™ contains HMB; HMB converts into acetyl-CoA and ketones while preventing muscle wasting. It is common during heavy weight loss programs to also lose additional muscle while burning fat. HMB not only provides an additional secondary source of a ketone body, but has been shown to prevent muscle wasting. It is derived from L-Leucine, a ketogenic amino acid that is known to stimulate mTOR and stimulate muscle growth. It is now known that the body only converts 3% of leucine into HMB, which has been found to be the true molecule for stimulating muscle building.
Centering your meals around good quality wild protein, ideally containing some Omega 3 fatty acids, limiting your carbs to 20-50 grams, and filling in fat for the needed calories depending on your health is the goal.
The Best Sources of Protein
There are so many supplements, protein powders, vegan proteins, and animal protein sources to choose from. How do we now the best options? Below I lay out all the pro’s and cons of each protein source.
Wild Animal Meats
Animal proteins including lamb, bison, deer, and elk are complete proteins that include all of the essential amino acids, high omega 3 fatty acids, collagen and the essential vitamins like Vitamin D, E and Vitamin B’s that are needed for muscle growth.
Wild animal meats also have the essential amino acids that trigger CCK in the gut to keep appetite under control. These meats are less acidic than pork and beef and are easier to digest.
Wild Caught Fish
Wild fish contain complete proteins and plenty of omega 3 fatty acids for the building blocks needed for muscle growth.
It also provides the appetite suppressing nutrients to keep your cravings for carbs under control.
Eggs
I recommend eating organic eggs, and only egg whites if you have trouble processing sulfur containing foods like garlic, onions, and broccoli; egg yolks contain sulfur.
Protein Alternatives
Pea Protein: This is a plant protein and digests more slowly. It can work well for a meal replacement and works well for muscle building. It digested slower than whey protein. However, it can have mold, which can be inflammatory and cause gut issues for some.
Whey Protein Isolate: It contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate. It is 90-95 percent protein; but the issue is that this is a protein designed to grow a cow, not a human and can create an inflammatory response. Whey protein contains a lot of Leucine, an amino acid that is great for stimulating muscle growth but can also trigger an insulin spike. This insulin spike may slow down your fat loss. You only want to consume this right when you finish a workout, or at the end of a fast, and not sip on it all day long.
Saying that, I mention above that it is best to fast for a few hours after your workout to maximize muscle growth, human growth hormone and testosterone. If you have a dairy sensitivity then you want to avoid all Whey proteins.
Hemp Protein: Hemp protein has strong anti-inflammatory effects and is good to mix with pea protein. This is a good option if you are needing a vegan protein.
Chicken and Beef: Both of these have truncated or misfolded proteins called amyloids which may not be easily assimilated by the body. In fact, they are stored in the body and can be attributed to diseases like Type I Diabetes, Alzheimer’s, Parkinson’s, and autoimmune disease.
Proteins to Avoid 🛑
Whey Protein Concentrate: Whey protein concentrate is from milk and is put through a filter; it contains milk solids in addition to the protein. It has about 70-80 percent protein and varying amounts of fat and carbohydrates in the form of lactose. I would stay away from this.
Casein Protein: Casein protein is also from dairy and is known as the protein to have at night time because it digests slowly. It is hard to digest and hard on the digestive system. It affects the opioid receptors in the brain and has a morphine-like response. You can become addicted to it and addicted to carbs. I recommend staying away from this.
Rice Protein: Rice protein is not a complete protein and is deficient in lysine. It is also able to create a cross reaction like gluten in the gut; this cross reaction may cause an auto-immune response. Stay away from this.
Hacks to Increase Muscle Strength
Follow these hacks to enhance muscle strength!
Switch to Intermittent Fasting
Intermittent fasting increases autophagy (the killing of diseased and inflammatory cells). It also stimulates growth hormone, testosterone and fat burning, while lowering blood sugar and insulin. High blood sugar can lead to a breakdown of tissues and muscles.
As you intermittently fast and abstain from eating, it spares the breakdown of muscle so that every time you workout, you are building on new muscle. In fact, fasting while exercising leads to bigger muscle gains and energy.
Accelerated Fast™
Accelerated Fast™ not only gives you a boost in mental and physical energy to workout harder, but it helps utilize your fat stores for energy and spare the breakdown of muscle tissue. As a result you build new muscle on top of existing muscle much quicker.
Furthermore, it helps curb cravings for sugar and carbs, which can lead to a breakdown of muscle and an inflammatory response in the gut inhibiting absorption of the essential protein and nutrients for muscle growth.
As I mentioned above, this is the only ketone supplement that contains HMB which prevents muscle wasting. HMB is derived from L-Leucine, an amino acid that is known to stimulate mTOR and stimulate muscle growth. Many protein powders will include Leucine for muscle growth, but the reality is that the body only converts 3% of leucine into HMB, which has been found to be the true molecule for stimulating muscle building.
Acceleradine® Iodine
Acceleradine® Iodine increases metabolic rate and thyroid health to give you more energy to workout out harder and build more muscle. It also stabilizes blood sugar and increases ATP production in the mitochondria which enhances energy, increases fat burning, and maintains muscle mass. Lastly, iodine detoxes the cells of heavy metals and radiation, which can be compromising your immune system and energy.
Thorne’s Creatine Monohydrate Powder
Creatine is a powerhouse amino acid that plays a key role in your muscles and brain. Your body naturally makes it from other amino acids, and you can also get it from foods like meat, eggs, and fish. It’s essential for producing ATP, the molecule that fuels your cells with energy, making it crucial for high-intensity workouts, brain function, and even heart health.
Benefits of Thorne’s Creatine Monohydrate Powder:
- Muscle Performance: It amps up endurance, power, and muscle capacity, helping you push harder during workouts.
- Lean Muscle Growth: Supports strength gains and helps build lean muscle mass.
- Cognitive Support: Improves cognitive function and helps maintain a healthy body composition, especially in older adults.
- Energy Production: Enhances your body’s ability to create energy, making exercise feel easier and more effective.
- Injury Prevention: Helps lower the risk of dehydration, muscle cramps, and injuries to muscles, bones, ligaments, and tendons.
- Nutritional Boost: Perfect for athletes and anyone not getting enough creatine from their diet.
What makes Thorne’s Creatine Monohydrate Powder stand out:
- NSF Certified for Sport®: Trusted and rigorously tested for quality and purity.
- Easy to Mix: Micronized for smooth blending in any liquid.
- Highly Researched: Micronized creatine monohydrate that’s proven effective.
- Odorless and Tasteless: Completely dissolves without adding any flavor or smell.
MAP® (Master Amino Acid Pattern)
MAP can take the place of excess protein and boost fat loss.
MAP’s special formula matches what your body needs to build and repair muscles. It’s better than other protein powders because it gives you the exact amino acids your body wants in a pure form. This means your body can use them easily without extra work. Studies show MAP works really well for building muscle and helping your body recover.
Lift Heavy Weights
Lifting heavier weights is much more effective than lifting lighter weights and doing more reps. “Time Under Tension” is what to focus on, meaning lifting slow heavy weights to build new muscle fibers.
Incorporate Cardio...But Not To Much
Some cardio has been shown to increase strength as well; not chronic cardio or cardio without the balance of lifting weights.
Doing more than 60 minutes of cardio can hinder your muscle gains and slow down your metabolic rate.
Also, you want to do your cardio separate from weight lifting or after weight lifting. If you start with cardio followed by lifting weights, your output for weight lifting will be compromised, leading to less muscle growth.
Get Enough Sleep
It goes without saying that quality sleep is imperative for muscle growth and recovery. Sleep is the time your body repairs damaged tissue and builds more muscle.
In summary, while protein is essential for muscle growth, it’s just one piece of the puzzle. Effective training, sufficient sleep, and balanced nutrition are equally important. By recognizing your personal requirements and integrating these factors into your routine, you can maximize muscle development and reach your fitness goals. Keep in mind that consistency is crucial—stay committed to your plan and enjoy the process.
Sara Banta
Sara Banta is a Stanford University Graduate with a Degree in Economics and Psychology, and a certified Natural Supplement Expert & Graduate of the Institute for Integrative Nutrition. Sara is the Founder of Accelerated Health Products and host of the health & wellness podcast, Accelerated Health Radio.
