How protein becomes muscle
Muscle is built out of protein, but eating protein doesn't build it on its own. Training places the order. Protein delivers the bricks. Sleep is when most of the building gets done.
From the plate to the muscle
Protein is a long chain. Your body can't use it whole, so it gets cut up, shipped, and put back together where it's needed.
The order and the delivery
You need both. A hard lift with no protein is an order with no bricks. Protein with no lifting is bricks nobody asked for.
Spread it out
Same Ian, same day, same training. A proper serving of protein switches building on for a few hours. Each meal is another chance to flip the switch.
The night shift
You don't get stronger in the gym. You get stronger in the hours after, and most of that repair happens while you're asleep.
Things people ask
Short answers.
More protein, more muscle?Only up to what the order calls for. Past that it's just food.
Ian: "You can't pour a bigger wall by ordering more bricks."
Ian: "You can't pour a bigger wall by ordering more bricks."
Do I need a shake right after?No. A meal with protein in the next hour or so does the job. A shake is that meal in a cup when you're in a rush.
Ian: "The gym doesn't lock the door behind you at thirty minutes."
Ian: "The gym doesn't lock the door behind you at thirty minutes."
Does plant protein work?Yes. Lentils, beans, tofu and tempeh all count, and beans with grains cover each other's gaps.
Ian: "The muscle can't tell where the brick came from."
Ian: "The muscle can't tell where the brick came from."
Am I too old to build?No. Older muscle still answers to lifting. It just needs a bit more protein and a bit more patience.
Ian: "The crew is slower. They still show up."
Ian: "The crew is slower. They still show up."
This week
Pick one.
A palm at every mealOne or two palm-sized servings, three or four times a day. Breakfast is where most people come up short.
Give it an orderTwo or three sessions a week where the last couple of reps are hard. That's the signal.
Protect the night shiftSeven to nine hours. A little slow protein before bed (Greek yogurt, cottage cheese) if you're hungry.
