Summary of How to Individualise Protein Intake for Muscle Growth

00:00:00 - 00:10:00

This video discusses how to scale protein intake according to body weight and sex, in order to maximise muscle growth. It also covers how to adjust these requirements according to factors such as diet and body fat levels.

• 00:00:00 This video discusses how people can individually scale their protein intakes to maximize muscle growth. First, it is important to understand that protein requirements are usually prescribed in relation to body weight and that this makes sense generally because heavier individuals expend more energy and require more total calories. Next, the video discusses the effects of protein intake on muscle growth. After discussing the general trend, the video discusses how to adjust protein requirements based on various factors, including whether you are a male or female. Finally, the video covers how to scale these requirements to your individual circumstances.
• 00:05:00 The video discusses how to individualize protein intake for muscle growth, based on sex and body fat levels. It states that for males, the minimum requirement is around 0.1-0.2 grams per kilogram per day, while for females the minimum requirement is around 0.1-0.2 grams per kilogram per day. It also states that if a person falls above or below this range, they may want to adjust their protein requirement accordingly. It is stated that this pattern would continue for higher and higher body fat levels.
• 00:10:00 This video provides information on how to individualise protein intake for muscle growth, based on the individual's preferences and baseline diet assessment. Leaner males and females consuming a plant-based diet may have higher minimum protein requirements than those with higher body fats, while those consuming an animal-based diet may have lower requirements. After hitting their minimum requirements, trainers can decide how far above this they want to push their total daily protein intake, based on personal preference.