How Does Protein Build Muscle?

How Does Protein Build Muscle?

Alright viewers it’s time to hit the gym.
And if you’re trying to bulk up, you know you need protein to help build muscle. But
how does that work? How much protein do you need? How much is too much? Ahhh it’s all
so confusing! First things first, there’s three different
types of muscles; skeletal, cardiac and smooth. We’ll be talking about skeletal muscles.
You know, biceps, triceps, quads, and so on. They’re the most adaptable tissues in the
human body and can be molded through working out or … by sitting on the couch. The way you can build muscles is by … well,
damaging them. Not real damage, like a major tear that will keep you on the sidelines.
When you do intense exercise like resistance training, little microtears occur in your
muscles that need to be repaired. But before we talk about repair, we need to
talk protein. Proteins are essential because they are made of amino acids, which are responsible
for most of the reactions and processes in living cells. Your main source of amino acids
is through proteins in your diet. Foods like meat, fish, eggs, and seitan are chockful
of amino acids, some more so than others. After you eat protein, your body breaks it
down into it’s amino acid parts. Which brings us back to your damaged muscles. The damage causes your body to string together
amino acids into new proteins to repair the microtears. The damage also activates satellite
cells, which are kind of like stem cells. The satellite cells flood the damaged area
where they multiply, and fuse onto the muscle fibers to repair the strand and make it bigger
and stronger. So here’s where your swole comes in. Muscle
growth only occurs when you have enough amino acids to repair all the microtears, plus some
extra left over. The extra amino acids can be used for further muscle growth, bulking
you up. But if you don’t have enough amino acids,
your muscles won’t heal, you won’t bulk up, and you’ll be more prone to injuries
and muscle loss. To prevent that, you need to eat enough protein.
So how much protein is that, you ask? Well it’s all relative. Gender, body size, body
composition, age, and hormone levels all determine how much protein you need. Someone with a
more muscular body that is pumping heavier iron will use more protein than someone who
is smaller and just starting to work out. Women don’t gain muscle nearly as fast as
men, because more testosterone means more muscle. But don’t start taking T just to
bulk up. There can be serious consequences. It is recommended that you eat 0.8 grams of
protein per kilogram of body weight to maintain muscle. For a 175 pound person, that would
be 63 grams of protein per day. Not bad. However, some dietitians recommend up to 1.8 grams
per kilogram of body weight for athletes. Think Michael Phelps or Cam Newton. At 1.8g/kg, that 175 pound person would need
to consume 143g of protein per day. Now THAT’s a lot of protein. To get 143 grams of protein
you’d need to eat 24 eggs, or 4 chicken breasts or around 6 scoops of protein powder.
This is why some athletes drink protein supplements. It gives them a lot of protein without having
to eat as many calories. Still, it doesn’t have nutrients like vitamins, fiber, minerals
and so on. So don’t depend on them completely. But when should you eat your protein? One
study suggests that for young men, protein’s benefits max out at 20 grams after a workout.
With that said, everyone’s different and there’s a lot of conflicting research out
there. But you can’t just eat a whole bunch of protein and expect to hulk out. In fact,
excess protein is metabolized into glucose and used for energy or stored as fat. So when
you’re trying to bulk up, make sure to consult a specialist to get your protein consumption
right. Have any science-backed workout tips that
you swear by? Let us know in the comments. And hey, thanks for watching.

100 Replies to “How Does Protein Build Muscle?”

  1. In addition if you're looking for straight muscle hypertrophy during resistance training focus on eccentric overload. I.e placing more weight/tension on the negative/eccentric movement than on concentric. Unfortunately most machines and equipment are concentric focused so it helps if you have a partner to help you with the concentric phase. Most energy is used up during the concentric phase though the eccentric portion of your muscle you'll notice has a lot more reps left in it.

  2. Vegan Gains is gonna show up and criticize you guys for not showing vegetables as a source of protein as well

  3. "It gives them a lot of protein, without having to eat as many calories". This bit is wrong: 1 gram of protein ≈ 4g of calories, always. You can eat very lean white meat or drink regular protein, it will be the same amount of protein according to the same amount of calories.
    The video is interesting tho.

  4. So many mistakes in this video where do I begin?  The nonsense about taking testosterone cancer, clots, hormone imbalance, and aggression is total nonsense and has no studies to prove any of it.  Bodybuilders need more than .8 grams of protein per kilogram, that is for sedentary people according to the WHO, not athletes, most studies show BB's need about one gram per pound to stay in a positive nitrogen balance.  Finally, eating extra protein will almost never lead to body fat, extra protein is burned off by the body not stored as glycogen or fat unless you suffer from some kind of metabolic syndrome.  Lastly, use someone with an adult voice, not someone who sounds like a ten year old.

  5. That's the most basic video ever about proteins. didn't even mentioned the different types and how they defer.
    also they should have pointed out that there are BCAA products which are like shortcuts to drinking a protein shake.

  6. Do you guys know what skinnyfat is? Basically a chubby guy with little muscle. Overweight too. I'm 5'5", 150 lbs, should I eat excess calories and focus on building muscle or should I eat less calories and focus on losing weight?

  7. Keep in mind that calories play a role in muscle growth as well….
    Just eating a lot of protein won't do much if your daily caloric intake is not at a surplus.

  8. I'm only 115 lb and I consume that amount in protein already just in the morning. Not counting my other meals. I train really hard and can't seem to gain weight. Any advice?!

  9. Peanut butter for bulking is life. I consume a cup a day in the form of a smoothie. My smoothie is peanut butter, milk, banana, yogurt. 2250 cal over 160g protein and loads of carbs. Just make sure you are lifting and stuff or you'll get fat. Also, it's thick so you will have to do a little mind over matter if you are going to drink it all in one serving and not split the serving.

  10. Protein never, never, but really NEVER metabolizes into glucose. Strenghten your research or find someone who really knows what they're talking abôt =D

  11. you are STUPID if you think half a chikeb breast or one chiken breast is 64 grams of protein… morons.. idiots fadists

  12. i trust Jim Stoppani over protein intake over this video because he cites scientific research backing his claims. 1.5-2 g of protein per pound of bodyweight is optimal for muscular gains, provided youre working out correctly

  13. my question is: why is there a need to be in a "caloric surplus"? in other terms what happens if u eat enough protein (and workout f crse) and don't eat more calories than you burn ?

  14. I'm naturally buff, and was wondering if WHEY can help me loose weigth, I'm already going to the gym but have never tried protein powder

  15. Just don't get fucking proteins for god sake make it natural i know it gets harder but after some time the one with natural muscles will look better meanwhile the one on proteins either has cancer and is death either will look like he can explode from popping him

  16. there's also protein powder from plants and all kinds of ways to build up with solely vegan or vegetarian life styles. it depends on your personal goals and lifestyles.

  17. im 78 kg and 16y old how much protin do i need i eatt alot i eat like 10 times a day i cant get full my body ask ask ask everytime for some reason now

  18. Thank you, you made me smarter and now I can tell my friends about this you mades a little of my day thank you 👷

  19. When I joined gym my weight was 54 KG now after using protein shake for one month my weight is 60 KG. Just within one month Amazing
    I used to take One scoop of Protein powder with Banana Or sometimes Strawberry milk shake. My trainer said it will assist you more to gain muscle. Also I take Proteins after exercise.
    Right now I left using protein because I got heat in my body because while taking Proteins I didn't take water more than regular I take. So I recommend you to use more water and Salad whenever you take proteins.

  20. No…. excess of protein DO NOT metabolice to glucose or stored as fat 😱🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️ wtf ?!!! This is so wrong. Excess of protein is excreted as urine.

  21. u know what all of it is bullshit, 54 grams 60 grams… i lost muscle while on my cutting sitting at home and consuming 100 Grams of it,

  22. I am an Amateur Boxer 🥊 and I live in England 🏴󠁧󠁢󠁥󠁮󠁧󠁿, I have over 1550 YouTube Subscribers!

  23. Every serving of PRO-TF® provides ten grams of one of the most advanced and effective proteins available to help you transform your body, optimize performance, and promote health. PRO-TF® includes a critically essential protein source, plus 300 milligrams of the exclusive immune system support of 4Life Transfer Factor® in every serving.* Two servings per day are recommended to get 20 grams of protein and 600 milligrams of 4Life Transfer Factor® Tri-Factor® Formula. Check the protein calculator on the label or the 4LifeTransform® App to determine your individual protein needs.

  24. all these protein powder seem to work for men but every woman I ever met including myself every time we take these all we do is start to gain weight and what do our bodies do with this wait they don't just pack it on like muscle like men get men have male hormones and emotions taking a little bit of male hormones to burn the fat off and turn it into muscle when was most women's bodies turned away game into fat. also one scoop of protein which usually only gives us 24 grams of protein which is really not a lot considering that is 100 calories a scoop or 120th scoop summer even more than that so you're taking 600 600 calories a day just in enough protein Scoops so what are you eating it or whether you're scooping it it still adds up to a lot of calories most of us will get fat on that unless you're not eating and many more calories a day and you're just using the protein powder and you still have to do the weights and as we get older like I am 60 you can't do the wait anymore I worked out with weights for almost 8 years never gain one muscle complain to my trainer often I didn't feel stronger I said should my endurance be stronger at least I wasn't gaining any muscle and today I still don't feel stronger. So I think women should stick to a low calorie diet lots of fruits and vegetables where they're going to get energy and protein of course men men stay hard and firm pretty much no matter what they eat they could drink 6 beers a night eat 6 Snickers bars and still be firm so the lesson is maybe we should all take testosterone they say it can cause blood clots I never met anybody yet who had that issue so I think it's a wrong diagnosis I think a lot of things are bad diagnosis and cluding the food pyramid which was originally thought up by 6 lawyers yes lawyers not nutritionalist.

  25. Thank you for this video ! Not only that this was very informative for me, but the video-editing was done so well and was quite entertaining for me !

  26. Hello, I'm 15 and i weigh 77kg, I've been going to the gym for about a year , and I'm pleased with the results , i would just like to receive more! Yes I understand quite a few would say for me to slow down ,but if there is a way for me to get more bulk and get muscle that is not bad for my health why not? Could you guys reccomend me some proteins? That are fair in terms of price.

  27. A general protein shake recipe= Milk+eggs+fruits+vegetables+ nuts+protein powder or other supplements(if necessary) put them in a blender and enjoy your shake with essential nutrients

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