The 3 Nutrition Pillars for Fastest Muscle Growth [12 Studies]

Physionic

Mar 11, 2024

Episode description

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References (Copy & Paste DOI into Search):
[1] doi:10.1101/gad.12.4.502
[2] doi:10.3390/ijms21041199
[3] doi:10.1083/jcb1555rr5
[4] doi:10.3945/jn.109.118372
[5] doi:10.2478/hukin-2019-0038
[6] doi:10.1042/BST20210038
[7] doi:10.3390/nu10020180
[8] doi:10.1007/s004210050224
[9] doi:10.3390/nu13093083
[10] doi:10.3390/nu14040856
[11] doi:10.1017/S0007114516003949
[12] doi:10.1074/jbc.M116.732511

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#musclegrowth #musclebuilding #nutrition

Episode description

Mindsip insights from this episode:

Achieve muscle growth by enhancing protein synthesis over breakdown

Muscle growth is achieved through an imbalance in proteostasis, where the rate of protein synthesis inside your cells is greater than the rate of protein breakdown.

#muscle

#protein

Consume enough food to achieve gradual weight gain for muscle growth

For the fastest possible muscle growth, you must consume enough food to be in a state of slowly gaining weight, tracked with a scale or measuring tape.

#muscle

#nutrition

Avoid very low-carb diets to support muscle growth

Very low-carbohydrate diets can make muscle growth more difficult by impairing the glycolysis system your muscles rely on for high-repetition weightlifting.

#low-carb

#muscle

Target leucine in every high-protein meal for optimal results

For optimal results, each high-protein meal should contain 2 to 3 grams of the amino acid leucine, the most potent stimulator of mTOR.

#leucine

#protein

Consume 1.6 to 2.2 grams of protein per kilogram for muscle growth

To maximize muscle growth, scientific literature suggests consuming between 1.6 to 2.2 grams of protein per kilogram of body weight.

#muscle

#protein

Limit calorie restriction to maintain muscle synthesis

Even short-term food restriction can reduce muscle protein synthesis by as much as 19%, even if protein intake remains high.

#metabolism

#muscle

Leverage food energy to activate mTOR and enhance protein synthesis

Food energy, broken down into ATP and GTP, directly stimulates the master growth molecule mTOR and powers the ribosomes that translate mRNA into new protein.