The fitness industry is obsessed with calorie consumption which is relevant, but there needs to be specific emphasis on why eating the right quantity of protein every day is essential to retaining muscle and then building more. Training to any degree of intensity without sufficient supplies of protein in your diet is effectively stealing off yourself, because the proteins broken down during the workout aren’t being replaced. This makes you become catabolic for longer, risking muscle tissue loss. In fact, under eating on protein makes it almost impossible to grow muscle!
My personal recommendation is 1.5g of protein per pound of lean muscle mass, which from my experience is the perfect ratio to buffer catabolism. As well as meeting this daily number, it is important that the protein is split across 6-8 small meals every 2-3 hours so that digestion isn’t an issue. Breaking up the overall daily protein content into small regular meals also synergizes with the muscle protein synthesis mechanism within the body, which is an essential part of anabolism.
Admittedly, it can be hard work eating this amount of protein every day from poultry, fish, red meat and eggs. You can make this a lot easier on yourself by making some home-made smoothies using RE-KAGED for an instant hit of fast digesting protein, or KASEIN if you need a longer lasting feed of amino acids. Consume at least 4 solid meals from natural foods and then top up your protein with a post-workout shake and another before bed using the respective products at the right times.
Regardless of your day or circumstances you need to make this work if you are intent on building muscle. Eating a high protein meal here and there will not cut it; every day you must meet the ratio I shared above and sustain it otherwise you may as well go home now!
My workout tips are very popular within my daily newsletter (sign up HERE) so I’ve collated together some more tricks to make your back grow. There’s a 3 step process which I encourage you to start using for the next 4 weeks to put this to the test. Just don’t forget to “bring it” to the gym and turn up the intensity because your workouts don’t mean s*** without enough intensity plugged in!
***(To guarantee you’re mentally prepared to bring the intensity use the world’s best pre-workout, PRE-KAGED and instantly feel the difference…)***
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