Eating for Muscle Growth

You don’t grow in the gym; you grow while you are recuperating. With that being said, if you’re looking to pack on quality size, you’re not going to put on mass by fasting. You need to eat high-quality proteins, carbohydrates, and fats. Muscle protein synthesis is stimulated after resistance exercise, protein balance remains negative and adequate nutrient intake is necessary to achieve a positive protein balance and muscle growth. Regarding protein synthesis after exercise, many lifters think that they need a massive dose of protein after exercise, but based on the research, moderation seems to be the key.

A 2013 study had lifters consume 80 grams of whey protein over a 12-hr recovery period. They did so in one of three ways:

– eight doses of whey protein 10 g every 1.5 hours,

-four doses of whey protein 20 g every six hours, or

-two doses of whey protein 40 g every six hours.

So on would expect that the bigger doses would be the way to go for maximal protein synthesis but the researchers found that all dosing methods stimulated muscle protein synthesis rates; however, the most effective dose was four doses of 20 g of whey protein every six hours. Another study examined healthy males after resistance exercise; they found that about 20 g of high-quality protein is sufficient to maximize resistance exercise-induced muscle protein synthesis over four hours post-exercise. These studies highlight the importance of moderate doses of high-quality protein (i.e. 20-40 grams) protein intake after working out and consistent intake of protein throughout the day.

The consumption of carbohydrates with protein should be used to maximize glycogen stores. When carbohydrates and protein are eaten together, protein slows the digestion of carbohydrates. This prevents spikes in blood glucose while enhancing the response of insulin and allows for a more efficient transfer of macronutrients to muscle cells (4). Carbohydrates alone is not considered an ideal meal post-resistance exercise meal. A typical approach includes eating carbohydrates and protein in a 3:1 or 4:1 ratio.

Borsheim, E, Tipton, K, and Wolf, S. Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology Endocrine and Metabolism 283(4): E648-E657, 2002.

Ivy, JL, and Ferguson, LM. Optimizing resistance exercise adaptations through the timing of post-exercise carbohydrate- protein supplementation. Strength and Conditioning Journal 32(1): 30-36, 2010.

Areta, JL, Burke, LM, Ross ML, Camera, DM, West, DW, Broad, EM, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercises alter myofibrillar protein synthesis. The Journal of Physiology 59(1): 2319-2331, 2013.

Moore, DR, Ribinson, MJ, Fry, JL, Tang, JE, Glover, EI, Wilkinson, SB, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American Journal of Clinical Nutrition 89(1): 161-168, 2009.

Escott-Stump, S. Nutrition and Diagnosis-Related Care. Philadelphia, PA: Wolters Kluwer Health/Lippincott Williams and Wilkins; 2008.

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