Part 4/10:
The correlation between protein intake and muscle strength is striking. Research indicates that higher protein intake is critical for maximizing muscle building, particularly when following resistance exercise. A key study found that consuming about 1.6 grams of protein per kilogram of body weight enhances muscle building—translating to roughly 130 grams of protein daily for someone weighing 176 pounds.
Whey protein is often favored for its high leucine content, an amino acid vital for initiating muscle protein synthesis. For those on a plant-based diet, pea and soy protein are excellent alternatives that provide all essential amino acids without affecting hormone levels in men, defying common misconceptions.