Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 49

Hypercaloric diet conditions reduce anti-catabolic-based protein needs. This effect is so powerful that the protein minimum for anabolism on a hypercaloric diet is actually a bit lower than the hypocaloric diet minimum and sits right around 0.7 g per pound of bodyweight per day. While this amount of protein might be sufficient, it is unlikely that optimal gains in muscle mass will be obtained.

Protein is unlikely to offer any special benefits (to added muscle mass) beyond optimal consumption, but because carbohydrates lead to insulin secretion and because insulin is highly anabolic over time and when paired with resistance training, eating as much carbohydrate as possible within constraints is practical for muscle gain. Carbohydrates are so valuable for muscle gain that the recommendation for maximum protein on a hypercaloric diet should likely be capped at around 1.5 g of protein per pound of bodyweight per day so that a greater caloric value of carbs can be programmed.

Data have consistently shown that consumption above about 0.9 g of protein per pound of bodyweight per day does not enhance muscle gain. Since carbs do not have quite as low a cap for their anabolic effects, any extra protein consumed is going to risk pushing out carbs within the constraint of calories, and thus net anabolism could suffer. Our recommendation for optimal muscle growth is therefore around 1.0 g of protein per pound of bodyweight per day.