You’ve likely heard that protein supplements aren’t necessary if you’re already getting a sufficient amount of protein from whole foods. However, my tip this week is to tell you while that may make a lot of sense intuitively… it’s WRONG!
If you are consistently engaged in resistance training (weight lifting), then studies show you will gain significantly more muscular size and strength if you take protein supplements EVEN IF you’re already getting well above the “recommended daily dose” of protein for someone with your body type and activity level from your regular diet!! (i.e. 0.8g / kg of bodyweight / day)
In fact, recent studies have confirmed that weightlifters can process and benefit from at least 3 GRAMS of protein per kg of bodyweight per day (4X the normal “recommended” dose)!! BUT, that’s ONLY the case IF you take the right TYPES of protein at the right TIMES of the day relative to your workout and sleep schedule, which are both even more important than the actual QUANTITY of protein you take!
For a comprehensive breakdown on how to do exactly that, stay tuned for my next YouTube video! (Which could be published as soon as this evening!)
APPLICATION: If you want to maximize your gains, take protein supplements EVEN IF you’re already getting a “sufficient” amount of protein from your diet!
Relevant Research Article(s):
1) Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans
2) International Society of Sports Nutrition Position Stand: protein and exercise
3) Role of protein and hydrolysates before exercise
Related Dr. Gains YouTube Video(s):
1) 6 Reasons Why WEIGHT Training is BETTER Than CARDIO For Long-Term Weight / Fat Loss (25+ Studies) 🔥
2) You’re Doing Protein WRONG! (12 HUGE Protein & Amino Acid Mistakes Limiting Your Gains) ~100 Studies (Coming Soon)
Dr. Gains 
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