The Science of Protein for Transformation
Protein is the most important Macronutrient for anyone engaged in Strength Training. It provides the building blocks (amino acids) necessary for repairing muscle tissue after the micro-trauma caused by lifting heavy loads.
Understanding Muscle Protein Synthesis (MPS)
MPS is the process of building new muscle protein. To stay in an anabolic state, your total daily protein intake must be high enough to exceed the rate of muscle protein breakdown. For most athletes, this means consuming between 1.6g and 2.2g of protein per kilogram of body weight.
Goal-Specific Protein Needs
- During Fat Loss: Protein needs actually increase during a Calorie Deficit to prevent the body from breaking down muscle tissue for energy.
- During Bulking: While protein is still critical, the presence of higher carbohydrate intake provides a "protein-sparing" effect.