Science Question: Protein and Muscle

Quieau

I know that in general, protein builds muscle. My question is very specific: Does the AMOUNT of protein you eat affect the RATE at which muscle is built, with all other things (fitness, etc.) being the same? If I increase my daily intake of protein from 100g to 150g, for instance, and nothing else changes (I work out daily and blend cardio/strength) will there be a direct correlation between increased intake and accelerated muscle building? Or is it just an on/off thing that happens at its own rate regardless of amount of protein?

Is there a threshold at which more protein is basically wasted and not put to use? LIke a maximum gram per lb (I know it's recommended to take 1 g per lb of lean body --- is that muscle only or whole body minus fat? --which would include skeletal and organ weight as well.

So if a 200 lb person had 50 lbs. of fat and a lean body is 150 for them ... are they equating protein grams (for intake) in relation to muscle only, or whole body minus fat?

Hope this makes sense. I appreciate your throughtful input!

LKArgh

Since you asked for science, it looks like scientists consider high protein diets for muscle a myth:
http://www.uni.edu/dolgener/Advanced_Sport_Nutrition/Protein_metabolism_exercise.pdf

"Weight training causes little or no effect on whole-body leucine oxidation (104),
suggesting that the use of protein as a fuel is not a consideration in this kind
of activity. Thus, the question becomes whether resistance exercise causes an
increased need for protein to allow remodeling of muscle. Because this kind of
exercise is anabolic acutely, but training results in adaptation (see above), the
conclusion is the same as that reached by Butterfield & Calloway; that is, exercise
makes the use of protein more efficient, thus decreasing protein requirements, not
increasing them! In fact, eating more protein habitually leads to a rapid loss of
body protein if the accustomed diet is suddenly diminished (88), so mountaineers
and explorers should ideally accustom themselves to a low-protein diet before
venturing onto the heights or into the wilderness."

"As long as energy balance is achieved and food of a normal protein content (12%–
15% of total energy) is consumed, even athletes in training should not require
any further protein supplementation of their diet. As far as we can see from the
literature, there are no factors, such as age or gender, that modify this."

Joehenny

The Protein roundtable:

https://www.youtube.com/watch?v=SFObr7rc1kA

Quieau

Thanks for this! I have to watch intake from meat protein for other reasons (kidney stones)! I'll check these out!

:flowerforyou:

erickirb

From my understanding as along as you get a high minimum amount of protein, increasing above that will not have any additional benefit. And you can build muscle with less high of a protein since you are in a caloric surplus. Protein is actually more important when in a deficit as it helps you retain the muscle you already have. Since there is no excess energy the body would take from muscle and fat stores to lose weight, using your muscle and getting adequate protein will lessen the amount of lean muscle you lose when in said deficit.