Should I eat more protein to build muscle?

Our read is that increasing protein intake, particularly in conjunction with resistance training, is well-supported for building and maintaining muscle mass, especially as we age. Experts like Rhonda Patrick and Peter Attia emphasize that adequate protein intake is crucial for countering age-related muscle loss and anabolic resistance.

While the timing of protein intake around workouts has been debated, the consensus leans towards total daily protein intake being the most significant factor for muscle growth. However, a diet high in refined carbohydrates combined with high protein intake may accelerate the growth of damaged cells, suggesting the importance of overall dietary context.

Rhonda Patrick suggests that increasing protein intake from 1.2 to 1.6 grams per kilogram of body weight per day, particularly for individuals engaged in resistance training, can significantly increase muscle mass and strength. She also advises consuming protein immediately post-resistance training due to increased muscle sensitivity to amino acids, though she also notes that delaying intake by 2-3 hours yields similar gains. Peter Attia mentions Dr. Bernstein's method of covering protein with regular human insulin due to its slower onset and longer duration.

• 01Paul Saladino states that lack of movement and insufficient protein intake contribute to insulin resistance, which can damage arteries.
• 02Andrew Huberman highlights that designing a diet dependent on dietary protein and movement is crucial for aging well, as the balance between these factors changes with age.
• 03Andrew Huberman notes that protein has a moderate impact, and fat has the lowest impact on raising blood glucose and blood insulin levels compared to carbohydrates.
• 04Rhonda Patrick emphasizes that resistance training is more critical for muscle growth than protein intake alone.
• 05Rhonda Patrick claims that age-related muscle loss can be significantly slowed or reversed through consistent resistance training and adequate protein intake.
• 06Paul Saladino indicates that in a ketogenic state, protein intake causes a significantly lower postprandial insulin rise compared to a mixed carbohydrate diet.
• 07Andrew Huberman points out that protein intake and its relation to muscle protein synthesis across meals is an important area of research for hypertrophy.
• 08Peter Attia states that anabolic resistance, where the body becomes less responsive to muscle protein synthesis, develops with age.
• 09Rhonda Patrick asserts that total daily protein intake is the most important factor for muscle growth, more so than timing or distribution.
• 10Rhonda Patrick suggests that increasing protein intake from 1.2 to 1.6 grams per kilogram of body weight per day in individuals engaged in resistance training can lead to a 27% increase in muscle mass and a 10% increase in muscle strength.
• 11Rhonda Patrick advises consuming protein immediately post-resistance training due to increased muscle sensitivity to amino acids.
• 12Peter Attia states that inadequate protein intake is a significant problem for aging populations, particularly women.

Rhonda Patrick cautions that a diet high in refined carbohydrates and high protein intake can accelerate the growth of damaged cells. She also notes that the anabolic window concept is outdated, and delaying protein intake by 2-3 hours post-resistance training yields similar gains in hypertrophy and strength. Paul Saladino warns that performance in endurance athletes will suffer on ketogenic diets if protein intake is insufficient, glycogen stores are not full, and ketones are chased. He also suggests that studies linking mTOR and cancer with protein intake are often flawed due to the use of animal models. Peter Attia states that the risk of cancer associated with higher protein intake needs to be quantified and compared to the risk of sarcopenia. He also notes that dietary recommendations, such as protein intake for ketosis, vary significantly between individuals.

The verdict could change if more robust randomized controlled trials, particularly with larger sample sizes comparable to pharmaceutical studies, provided conflicting evidence regarding the efficacy or safety of increased protein intake for muscle building and longevity. Additionally, further research clarifying the long-term risks of higher protein intake, especially concerning cancer, would be crucial. Peter Attia notes that randomized controlled trials in nutrition, particularly for protein intake, often have significantly smaller sample sizes compared to pharmaceutical studies.