If you want to maximize your rate of muscle growth, eat at least 0.7 grams of protein per pound bodyweight per day. If you don’t hit that target, though, it’s not THAT catastrophic. Beginners won’t notice much of an effect. Intermediate lifters may see a small drop in their rate of muscle growth. In both cases, it will depend on how low your protein intake is. For instance, an intermediate lifter eating 20% less protein than recommended may gain muscle 20% slower.

The main takeaway, though, is that lifting weights and eating enough food to gain weight is WAY more important than optimizing your protein intake. Lifting stimulates growth. Eating enough calories allows and encourages that growth. Muscle is indeed built out of protein (and water) but a lower protein intake can still get the job done in a pinch.

The meta-analysis I’m referencing is: [ Ссылка ]

Dr Stuart Phillips, one of the authors of that paper told me: “Most adaptations occur with 1.6g/kg/day (or less). I think if someone is consuming less [protein], it would have a trivial effect on their gains, especially beginners who appear to derive no real benefit from protein supplementation anyway. Protein is still important, but (based on data), far less important than just getting enough energy to gain. The machine needs fuel, and protein’s not a bad choice!”

Dr Eric Trexler, a research reviewer with a specialization in bodybuilding nutrition and supplementation said: “I suspect that someone who’s regularly eating 1.2-1.4g/kg would make at least 80% of the gains of someone regularly consuming over 1.6g/kg in a given time frame, but that’s a complete hunch, and will vary from context to context.”

You can read the accompanying article here:
[ Ссылка ]

Here’s our full (free) bulking diet guide:
[ Ссылка ]

If you want more free bulking information for skinny guys, check out our newsletter:
[ Ссылка ]

If you want our premium bulking programs, you can find them here:
[ Ссылка ]

свернуть