Judicious food choices are essential for gaining muscle, with particular emphasis on protein-rich foods. Dr. Schoenfeld asserts that current protein recommendations are too low for building and maintaining muscle mass, especially when restricting overall caloric intake. Moreover, adequate dietary protein is critical for older adults, for whom anabolic resistance – the reduced sensitivity to the stimuli that promote muscle building – is a major concern.
Doubling the recommended amount, ensuring a daily intake of 1.6 to 1.8 grams per kilogram (0.7 to 0.8 grams per pound) of body weight, will pay the greatest dividends for promoting muscle protein synthesis for non-novices. Bodybuilders can probably consume as much as 2 grams per kilogram (0.9 grams per pound) daily. In this clip, Dr. Brad Schoenfeld discusses the importance of eating enough protein during resistance training to maintain and build muscle mass.
Interview published on Dec 6, 2022
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