The 3 Nutrition Pillars for Fastest Muscle Growth [12 Studies]
Physionic
Mar 11, 2024
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.
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.
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.
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.
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.
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.
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.
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