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2

Apr

2019

Hypertrophy Muscle Growth

Khris Ramdeen

     Understanding hypertrophy or muscle growth should begin with an understanding of what resistance training is. Basically it's when your body or muscles exert a force upon an object and that object is resisting that force as would occur in weightlifting. Muscle growth occurs with resistance training in association with adequate amino acid and protein intake. 

     Amino acids are the building blocks of protein which are then used to synthesize your muscle. You see muscle protein synthesis and muscle protein breakdown are occurring simultaneously so your goal is to shift that balance to the synthesis side so you can build muscle. Now how much protein do you need to consume? 

     Well I'll start by telling you there was a study done, it was a meta-analysis and systematic review done by Morton metal in 2017. It showed you don't need much more than about 1.6 grams per kilograms per day of protein to build muscle mass and we'll get back to daily protein intake in a second. 

     Also according to that same study by Morton at all in 2017 they gave their participants three different doses of protein one group had 10 grams of protein and with that noticed an increase in muscle protein synthesis of 16%. The second group was given 20 grams of protein whey protein at each meal and was found to have a 35% increase in muscle protein synthesis. Interestingly the group that was given 40 grams of protein only noticed an increase up to 48% in muscle protein synthesis. 

     The reason I said that was interesting is because as you increase the dose of protein the amount of muscle mass that you can build tapers off the same paper. Also found that when these participants digested this amount of whey protein 3 hours apart throughout the course of the day this maximized the amount of muscle protein synthesis. Let's take a step back and talk about the daily recommended protein intake for adults. 

     It's 0.8 grams per kilograms per day now keep in mind that's the recommended amount for an adult living a sedentary lifestyle and not working out if you're working out that's not going to be enough protein for you. In order to maximize your hypertrophic potential of your skeletal muscle and build muscle you're gonna have to take about 1.6 grams per kilograms per day which is about 0.7 3 grams per pound per day. 

     This is also found in that same study by Morton. At all the whole point I'm trying to make here is that the amount of protein that's necessary for you to build muscle is going to depend on the type of training that you do.