Best Solution For Increasing Your Testosterone For Maximum Protein Synthesis & Muscle Gains
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Lowering Stress & Cortisol Levels For Decreasing Protein Breakdown & Muscle Loss
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Eat NO Protein To Gain MORE Muscle
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Why Chicken Is Worthless & Bad Protein
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Refferences:
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Symons TB1, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. "A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects," J Am Diet Assoc., 2009, Sep (9); 1582-6.
Brad Jon Schoenfeld and Alan Albert Aragon, "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution," International Journal of Sports Nutrition, 2018, 15:10.


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How Much Protein Do You REALLY Need To Build Maximum Muscle Size PART 2
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Best SOURCES Of Protein
The next question I get asked is, “what’s the best SOURCE of protein”?...

When it comes to building muscle, it’s animal protein.

Sorry, but vegetable protein just won’t do it.

They lack enough of the important amino acids, required for optimal protein synthesis - mainly being the branch chain amino acids and more specifically, L-leucine.

However, if for whatever reason you are a vegan, it’s fine.

Increase your total protein intake since the quality is lower than animal protein.

Take more vegan protein powders made from rice, pea, hemp and even non-gmo soy.

And add in extra BCAA and L-leucine

And for the animal eaters, the best sources are in order of importance:
Grass fed, free range bison, elk and cow -- thus, red meat.
Pasture raised whole eggs
Wild caught salmon
Free range chicken

Yes, chicken is on the bottom of the list because there isn’t any specific nutrient value in it. And I’ve done a video about this as well in the past.

I don’t eat other sources of fish, due to the higher mercury levels.

I think regular dairy such as milk is bad for you.

However, if I had to choose one source of protein powder -- it would be whey isolate from grass fed cows. Almost zero lactose, which is important.

Best TIMES To Eat Protein
Finally, another important question is, “what are the best TIMES to eat protein”.

As stated earlier, we will be eating protein 5-6x daily, throughout the day.

The best time is before your workout. Second best is after your workout. Third best is first thing in the morning when you wake up.

Now, the LEAST important is before bed.

I know a lot of people want to eat a ton of protein before bed and very little carbs, so they don’t get fat or whatever.

I do the opposite.

SLEEP is a massive factor in growing muscle and tissue repair, health, fitness and longevity.

When you eat a big protein meal, it causes a thermogenic effect and increases thyroid production.

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