Mark Ottobre explains why protein matters for muscle growth using a building-block metaphor. He recommends 2.2 to 2.5 grams per kilogram of body weight, though most people eat about half that. Track your actual protein for three days before changing your training.
This is what it looks like when you try and build muscle without enough protein. You run out of blocks before you even start. But when you have enough protein, this is what's possible. More blocks, more muscle. It's that simple. Every session in the gym breaks muscle down. It pulls blocks out. If you're not eating enough protein, the tower collapses. So how much protein do you actually need? Generally speaking, for body composition, I recommend anywhere from 2.2 to 2.5 grams of protein per kilo of body weight. Most people are eating half of what they actually need to build serious muscle. Before you change a single thing about your training, track your protein for 3 days and be honest with yourself. I guarantee most people who are watching this are under. Fix the foundation, then build the tower. Make sure you follow my page, Mark Ottobre, for more.
