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The New Rules on Protein and Muscle Growth

As far as anyone who wants more muscle in as little time as possible is concerned, there's no other nutrient that seems to inspire as much debate as protein.

Historically, most bodybuilders and strength athletes have claimed that extra protein over and above the RDA (Recommended Daily Amount) is essential for building muscle mass, mainly because of the need to synthesize new muscle tissue and repair muscle damage.

The argument from many "mainstream" nutritionists is that the RDA provides enough protein to meet the needs of most people. Rather than contributing to muscular gains, they say that extra protein is unnecesary and simply puts an extra burden on the kidneys.

The RDA for protein is 0.8 grams per kilogram of bodyweight per day. Using this figure, an 80-kilogram (176-pound) male would consume around 64 grams of protein per day.

Most bodybuilders, on the other hand, will consume upwards of 2 grams per kilogram of bodyweight. This translates to 160 grams of protein per day for the same 80-kilogram man. Those using anabolic steroids (many of which improve the body's ability to utilize protein) will probably consume a lot more.

You might think that after all these years, someone somewhere would have settled the debate about precisely how much protein you need for optimal muscle growth. Unfortunately, they haven't.

Although many studies have attempted to settle the issue, a number of methodological concerns, such as the use of untrained subjects, relatively short training periods, and changes in nitrogen balance (rather than changes in lean mass) as an endpoint means that the subject of protein and muscle growth is still a hot topic that continues to divide opinion.

Fear not dear reader, for I am now about to end the debate once and for all by revealing the precise amount of protein needed for optimal muscle growth.

Okay... so I'm kidding.

But I am going to show you the surprising results of a few recent studies on protein and muscle growth, which are sure to "rock the boat" of one or two nutrition experts. First, I want to...

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Who is Christian Finn?
Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.

If you're stuck in a rut with your current exercise and diet plan... fed up with only losing a pound here and there... or still skinny after months (or even years) of trying to build muscle and gain weight... click here now for instant access to his step-by-step muscle-building and fat-burning workout routines.

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