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Since muscle tissue IS protein, we all know that without sufficient protein, you cannot build any muscle whatsoever.

But what happens if you eat mega doses of protein every day. I’m talking DOUBLE the recommended amount.

First. What is the recommended amount?

Optimal gains are seen when we consume 1g protein per pound of bodyweight. 180lbs = 180g protein per day

For max muscle gains consume 1g protein per pound of bodyweight. 180lbs = 180g protein/day Share on X

 

But what if we increased this level? What if we DOUBLED it?

More muscle gains? Now we have solid research [1] for the answer!

 

There were 2 findings from this study. One not so startling and the other…well very surprising indeed!

First Finding…

Doubling protein intake beyond the 1g/pound I stated above does absolutely nothing to add even more muscle or strength.

You will make all the gains you can with 1g protein per pound bodyweight.

 

The study was conducted at Nova Southeastern University in Florida on 48 bodybuilders over 8 weeks. They all had a few years training experience and had been consuming 1g protein per pound body weight (or 2.2.g per kg body weight).

So the researchers divided the subjects into 2 groups and told one group to keep the same protein intake and advised the other to double it. Carbs and fats remained the same. They also trained in the same hypertrophy manner as they normally did.

RESULT 1

Both groups added the same amount of muscle over the 8 weeks. If you’ve been reading my work for a while, you won’t find that surprising. I’ve been saying for years that surplus protein (or even calories) will not result in extra muscle.

RESULT 2

This is surprising. The group that had twice the protein (and about 400 extra Calories) recorded a reduction in body fat percentage. I would like to see if another study could replicate this result, but it’s a startling finding nevertheless.

If an explanation could be offered, it would probably be that protein has a more profound thermic effect (the amount of energy expenditure due to the cost of processing food) that we don’t see with carbs and fat.

 

Guys and girls on my fat-shredding Total Six Pack Abs system know all about my “Fat Flushing” technique that we can use once or twice per week. Using this method, we can torch up to 2/3rds of a pound of fat in a single day without putting any risk to our muscle tissue. You literally wake up noticeably leaner the morning after you do this.

 

Bottom line is this: Don’t go deluding yourself into thinking that extreme amounts of protein will build more muscle. Your body will only use so much and any extra protein will not result in more growth. Also, see my post here on why a lot of extra calories will only make you fat, not muscular.

Eating more than 1g protein per pound body weight does not build more muscle than 1g Share on X

 

If you want to use the same workout as I do for the best gains of your life (Targeted Hypertrophy Training), just pop in your email and click the button. It’s completely free.

You don’t have to go to your email to click a confirm link; the download will appear immediately after you enter your email. Enjoy your gains! 🙂

 

By the way, for whey protein, I highly recommend Impact Whey from MyProtein in the UK and USA.

I also recommend to US readers this Optimum Nutrition whey.

Mark McManus

Reference:

[1] https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0