There's a lot of research showing that if you want to pack on muscle and get leaner, strength training is essential. Meanwhile, some simulations have shown what really happens to your muscles during workouts, giving us a clearer insight into their real-world effects.
However, diet is just as important in muscle development and recovery as the exercise itself.
We've previously heard Dr. Michael Israetel discuss the effects of steroids on the body, including some serious drawbacks, as well as how long it can take to lose muscle.
Now, speaking on Steven Bartlett's Diary of a CEO podcast, the sports science and nutrition expert has explained the optimal approach to eating for muscle growth.
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"The number one requisite for muscle growth is protein," Dr. Israetel noted. "Foods with lots of protein in them ideally should be consumed three to five times per day at roughly equidistant intervals."
This could mean the breakfast lunch and dinner routine or even adding an evening protein-rich snack in the evening. On average, a person requires a bit less than 'a gram per pound of body weight per day of protein, the fitness expert noted.
If you weigh 200lbs, you should be consuming 150 to 200 specified.
While 150 grams serves as a solid baseline for most people, those serious about maximising muscle gains should target closer to 200 grams.
"So then if you're eating four times a day, that's [...] 40 to 50 grams of protein per meal," Dr. Israetel added.
When Bartlett asked whether there's a limit to protein consumption, Israetel clarified that it depends on the protein source.
If the protein food is loaded with carbohydrates and fats, your calories become 'excessive', which can lead to 'fat gain over time.'
"But if you're doing a diet where you take a ton of protein, but you dropped your carbs and fats and your calories are at maintenance levels [...] it's not bad for your kidneys, it's not part for any other part of your body," he said.
Dr. Israetel stated: "Excessive protein as a health malady has been a myth the entire time,."
Touching on the process of fasting and its benefits, the YouTuber confirmed that muscle growth remains possible, just not at such an 'impressive rate.'
"If you want most jacked, you can be three to five meals a day consistently spread," Dr. Israetel concluded.