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Thread: Protein for Repair/Hypertrophy

  1. #1
    V.I.P. - Competitor PrinceDaddy's Avatar
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    Protein for Repair/Hypertrophy

    Curious what everyone thinks. I believe the general guideline is

    1) Have a protein meal an hour or two before a workout
    2) Have a protein meal after an intense workout.

    The end goal is to optimally repair but also grow. With that being said, you also should have 1 to 2 grams per lean body mass.
    So, maybe 160-165 for me, should be 160 to 320 grams of protein. That's hard to consume not adding protein powders and egg whites and such.

    My question is when does the muscle repair occur. Feels like pretty much immediately your body goes to work to repair the muscles. So the nutrition should be there to support that function.

    Now, when does the growth occur. Feels like that occurs in your deep sleep? If you are getting good rest and sleep. That's when they muscles seem to fill and recover.

    I'm in offseason so I'm trying to maximize protein consumption especially after the workout. I workout first thing in the AM.

    While cutting for BB competitions I usually fast so as to not overeat. Will workout AM on empty stomach and eat in my window during the evening 6-9pm.
    While it helps me from overeating, I'm thinking its not optimal.

    Thoughts and approaches?

    Thanks bros....

  2. #2
    Moderator stevesmi's Avatar
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    300 pound pro bodybuilders take in protein A LOT. they also are on a shit load of drugs, steroids, hgh, insulin and everything else under the sun. all that helps them utilize that food to the upmost ability. example just by using hgh, insulin and tren which they use a lot of they can almost turn a meal into muscle juice straight into the muscle feeding them. they also have top notch genetics where they could eat as much as they want and stay shredded. i would say 95% of the guys i have profiled were ectomorphs as teens. meaning they could eat all day everyday

    does the above apply to the rest of the 99.9%? no because if you ate, lifted and took what these guys take you would get very sick, very injured and very fat.

    how much protein does a weight lifter require? way less then you think. it is closer to .7g per body weight i pounds. that is what the real science says. someone who is a regular joe gym rat needs even less. closer to .6g. so a 200 pound dude getting 120g a day is PLENTY. and that is just a general average. they could get less and it would be fine. in any event if you live in Europe or North America it isn't protein that you need to worry about. it is proper sleep, proper overall nutrition, and getting in more good fats. cause those 3 things is what 85% of people fail at. the average american gets PLENTY of protein so that is the last thing on your mind

    as far as eating around a workout. that is bro science. the only science is filling up your glycogen levels which isn't as beneficial as you think. it can have drawbacks too. it really boils down to your strategy and what you are trying to accomplish. but there is no way you should eat near a workout unless you want to throw up, that we can all agree
    Last edited by stevesmi; 11-26-2021 at 06:29 PM.
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  3. #3
    NPC Champion Npcclassicphysique champ's Avatar
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    Quote Originally Posted by PrinceDaddy View Post
    Curious what everyone thinks. I believe the general guideline is

    1) Have a protein meal an hour or two before a workout
    2) Have a protein meal after an intense workout.


    The end goal is to optimally repair but also grow. With that being said, you also should have 1 to 2 grams per lean body mass.
    So, maybe 160-165 for me, should be 160 to 320 grams of protein. That's hard to consume not adding protein powders and egg whites and such.

    My question is when does the muscle repair occur. Feels like pretty much immediately your body goes to work to repair the muscles. So the nutrition should be there to support that function.

    Now, when does the growth occur. Feels like that occurs in your deep sleep? If you are getting good rest and sleep. That's when they muscles seem to fill and recover.

    I'm in offseason so I'm trying to maximize protein consumption especially after the workout. I workout first thing in the AM.

    While cutting for BB competitions I usually fast so as to not overeat. Will workout AM on empty stomach and eat in my window during the evening 6-9pm.
    While it helps me from overeating, I'm thinking its not optimal.

    Thoughts and approaches?

    Thanks bros....
    I feel you should train with high protein in body. And post workout increase protein. I drink at least 60 grams of protein after training and 1 hour later full protein meal.

    The more protein you take in, the better you'll grow and you'll grow muscles.

  4. #4
    V.I.P. ceo's Avatar
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    bros i prefer to eat protein before training and durin and after training at least 40-60 gram protein shakes and some meat, I eat a lot

  5. #5
    Advanced Cyborg Brother ROIDDERS's Avatar
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    I eat 500 grams protein per day
    3 shakes of 100 grams and food

  6. #6
    EVO V.I.P. JasonPriest's Avatar
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    I like to come home and eat a good healthy meal
    Domestic-Supply.com Team

  7. #7
    EVO V.I.P. BodyMonster34's Avatar
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    bro yo should eat REAL FOOD
    Best source is https://www.napsgear.org/


    bros want to be real man instead of poosy? PM me i teach you real life

  8. #8
    Top 5 Jr. USA Lt/hvy weight Quadsweep's Avatar
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    Some valid points here.

    The way I see it, never train fasted. Eat protein before, eat during like amino acids and ostazol and eat after, always keep nitrogen balance positive if you want to grow muscles.
    www.needtobuildmuscle.com sponsored athlete!!!

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  9. #9
    EVO V.I.P. Ulter's Avatar
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    everyone good info here, follow the vets

  10. #10
    Official Representative (VIP) Vadim Fedorov's Avatar
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    Must eat well, plenty of protein daily, you would need at least 2gr. of protein per LBS of weight

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