When it comes to building lean muscle, protein is an essential nutrient. But how much protein do you really need, and is more always better?
Muscle protein synthesis is the process by which the body uses amino acids from protein to build and repair muscle tissue. When the body is in a state of muscle protein synthesis, it is more efficient at building and repairing muscle, which can lead to increased muscle mass and strength.
So why is 20 grams of protein per serving optimal for muscle building? It has to do with the body's ability to absorb and utilize protein.
The body can only absorb and utilize a certain amount of protein at a time. Consuming more than 20 grams of protein per serving is not only unnecessary, but it can also lead to excess calories and potentially cause weight gain (1).
In fact, one study published in the Journal of Nutrition found that consuming 20 grams of whey protein isolate per serving resulted in a greater increase in muscle strength and size compared to consuming larger amounts of protein (2). This suggests that consuming more than 20 grams of protein per serving may not provide any additional benefits for muscle building.
But it's not just the amount of protein that matters, it's also the quality of the protein. Whey protein isolate is a high-quality, fast-digesting protein that is easily absorbed by the body. This makes it an excellent choice for muscle building and recovery.
Other protein sources, such as whey concentrate and plant-based proteins, are not as efficiently absorbed and may require larger servings to reach the same protein levels as whey isolate. This can lead to calorie excess and potentially cause weight gain.
It's also important to note that the body's protein needs vary based on factors such as age, sex, weight, and activity level. For example, active individuals and athletes may require more protein than sedentary individuals. However, even in these cases, consuming more than 20 grams of protein per serving is not necessary for muscle building and can lead to excess calories and weight gain.
At VADE Nutrition, we believe in providing the optimal amount of protein for lean muscle building without the excess calories. That's why we offer 20 gram servings of high-quality whey protein isolate in a variety of delicious flavors.
So if you're looking to build lean muscle and support your fitness goals, consider adding VADE Nutrition's whey protein isolate to your diet. Your muscles (and taste buds) will thank you!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438571/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997299/
