How Does Protein Build Muscle?

How Does Protein Build Muscle?

Alright viewers it’s time to hit the gym.
And if you’re trying to bulk up, you know you need protein to help build muscle. But
how does that work? How much protein do you need? How much is too much? Ahhh it’s all
so confusing! First things first, there’s three different
types of muscles; skeletal, cardiac and smooth. We’ll be talking about skeletal muscles.
You know, biceps, triceps, quads, and so on. They’re the most adaptable tissues in the
human body and can be molded through working out or … by sitting on the couch. The way you can build muscles is by … well,
damaging them. Not real damage, like a major tear that will keep you on the sidelines.
When you do intense exercise like resistance training, little microtears occur in your
muscles that need to be repaired. But before we talk about repair, we need to
talk protein. Proteins are essential because they are made of amino acids, which are responsible
for most of the reactions and processes in living cells. Your main source of amino acids
is through proteins in your diet. Foods like meat, fish, eggs, and seitan are chockful
of amino acids, some more so than others. After you eat protein, your body breaks it
down into it’s amino acid parts. Which brings us back to your damaged muscles. The damage causes your body to string together
amino acids into new proteins to repair the microtears. The damage also activates satellite
cells, which are kind of like stem cells. The satellite cells flood the damaged area
where they multiply, and fuse onto the muscle fibers to repair the strand and make it bigger
and stronger. So here’s where your swole comes in. Muscle
growth only occurs when you have enough amino acids to repair all the microtears, plus some
extra left over. The extra amino acids can be used for further muscle growth, bulking
you up. But if you don’t have enough amino acids,
your muscles won’t heal, you won’t bulk up, and you’ll be more prone to injuries
and muscle loss. To prevent that, you need to eat enough protein.
So how much protein is that, you ask? Well it’s all relative. Gender, body size, body
composition, age, and hormone levels all determine how much protein you need. Someone with a
more muscular body that is pumping heavier iron will use more protein than someone who
is smaller and just starting to work out. Women don’t gain muscle nearly as fast as
men, because more testosterone means more muscle. But don’t start taking T just to
bulk up. There can be serious consequences. It is recommended that you eat 0.8 grams of
protein per kilogram of body weight to maintain muscle. For a 175 pound person, that would
be 63 grams of protein per day. Not bad. However, some dietitians recommend up to 1.8 grams
per kilogram of body weight for athletes. Think Michael Phelps or Cam Newton. At 1.8g/kg, that 175 pound person would need
to consume 143g of protein per day. Now THAT’s a lot of protein. To get 143 grams of protein
you’d need to eat 24 eggs, or 4 chicken breasts or around 6 scoops of protein powder.
This is why some athletes drink protein supplements. It gives them a lot of protein without having
to eat as many calories. Still, it doesn’t have nutrients like vitamins, fiber, minerals
and so on. So don’t depend on them completely. But when should you eat your protein? One
study suggests that for young men, protein’s benefits max out at 20 grams after a workout.
With that said, everyone’s different and there’s a lot of conflicting research out
there. But you can’t just eat a whole bunch of protein and expect to hulk out. In fact,
excess protein is metabolized into glucose and used for energy or stored as fat. So when
you’re trying to bulk up, make sure to consult a specialist to get your protein consumption
right. Have any science-backed workout tips that
you swear by? Let us know in the comments. And hey, thanks for watching.



  • Josh

    I eat 150g of protein a day boy.

  • Josh

    1:30 that guy in the back has really bad technique.

  • hbk 2010

    Just eat 1g or protein perp pound of bodyweight to gain muscle, theres alot of pseudoscience in this video

  • Ricky D

    Vegan Gains is gonna show up and criticize you guys for not showing vegetables as a source of protein as well

  • Nala S

    "It gives them a lot of protein, without having to eat as many calories". This bit is wrong: 1 gram of protein ≈ 4g of calories, always. You can eat very lean white meat or drink regular protein, it will be the same amount of protein according to the same amount of calories.
    The video is interesting tho.

  • Riley Young

    Thank you very much for making a video educating the average person about this topic. Keep em coming.

  • Dr. Michael Chiccone

    So many mistakes in this video where do I begin?  The nonsense about taking testosterone cancer, clots, hormone imbalance, and aggression is total nonsense and has no studies to prove any of it.  Bodybuilders need more than .8 grams of protein per kilogram, that is for sedentary people according to the WHO, not athletes, most studies show BB's need about one gram per pound to stay in a positive nitrogen balance.  Finally, eating extra protein will almost never lead to body fat, extra protein is burned off by the body not stored as glycogen or fat unless you suffer from some kind of metabolic syndrome.  Lastly, use someone with an adult voice, not someone who sounds like a ten year old.

  • Praveen Mohan

    do we need to change our workout when we start taking whey protein??

  • Yair Even Or

    That's the most basic video ever about proteins. didn't even mentioned the different types and how they defer.
    also they should have pointed out that there are BCAA products which are like shortcuts to drinking a protein shake.

  • Mono Ovotro

    do an episode on veganism

  • Smoothbluehero

    Do you guys know what skinnyfat is? Basically a chubby guy with little muscle. Overweight too. I'm 5'5", 150 lbs, should I eat excess calories and focus on building muscle or should I eat less calories and focus on losing weight?

  • adu1991

    Keep in mind that calories play a role in muscle growth as well….
    Just eating a lot of protein won't do much if your daily caloric intake is not at a surplus.

  • MellowRN

    ive heard the word protein more then I would ever think I would hear

  • MakaveliMCG

    So your saying amino acid supplements are an alternative to protein in meat, oats, etc?!?!?!?

  • AntiAgingTips

    So 0.8 * body weight (kg) = xx grams of protein per day, just to maintain the existing muscle?

  • jake neudorf

    I'm only 115 lb and I consume that amount in protein already just in the morning. Not counting my other meals. I train really hard and can't seem to gain weight. Any advice?!

  • One Man

    Peanut butter for bulking is life. I consume a cup a day in the form of a smoothie. My smoothie is peanut butter, milk, banana, yogurt. 2250 cal over 160g protein and loads of carbs. Just make sure you are lifting and stuff or you'll get fat. Also, it's thick so you will have to do a little mind over matter if you are going to drink it all in one serving and not split the serving.

  • Nedz

    Ok now i know what to do with all my neighbour's chickens…..this will be awesome before going to the gym!

  • ruben tiago qualquer coisa

    Protein never, never, but really NEVER metabolizes into glucose. Strenghten your research or find someone who really knows what they're talking abôt =D

  • Joshua The Science god

    I have been working out and eating chicken as my source of protein , is this good?

  • Shadow Heart

    you are STUPID if you think half a chikeb breast or one chiken breast is 64 grams of protein… morons.. idiots fadists

  • Red Hat

    I've heard from everyone that you should get 1 gram of protein per 1 pound of body weight.

  • Zach Martin

    i trust Jim Stoppani over protein intake over this video because he cites scientific research backing his claims. 1.5-2 g of protein per pound of bodyweight is optimal for muscular gains, provided youre working out correctly

  • Mcflurry HD

    Good 4 15 years old?

  • Farouk Sassi

    can i use the animation in my video please

  • Ben Jones

    thank you very much this helped me !


    Meat, eggs, fish and SATAN

  • Maen Saassouh

    my question is: why is there a need to be in a "caloric surplus"? in other terms what happens if u eat enough protein (and workout f crse) and don't eat more calories than you burn ?

  • D Dorcha Graine

    Vegans are plant murders

  • Hazox

    I'm naturally buff, and was wondering if WHEY can help me loose weigth, I'm already going to the gym but have never tried protein powder


    Any medicine or powder is there to grow a Wight and muscle bicep

  • Palpatine


  • LittleMissFit #01

    1.8×bodyweight boom that's how much protein u need in a day but depends on your sport!

  • Peanut B

    I eat 4 bananas 2 glasses of milk and some almonds is that a good evening snack?

  • 👉 Build Muscle Quick 💪

    @Richard click it, hope it helps!

  • movie hub

    Is there any side effects on body?
    Due to take it and is there is age limit for it

  • Farhan Farooqui

    i m from india best video which i watched

  • Farhan Farooqui

    i m from india this the best video

  • Son Of God

    i hate this bitch's voice

  • Asura

    Just don't get fucking proteins for god sake make it natural i know it gets harder but after some time the one with natural muscles will look better meanwhile the one on proteins either has cancer and is death either will look like he can explode from popping him

  • Toastie

    Im like to play it safe and eat 1 chicken breast/ pound of bodyweight

  • Manu

    85 vegans disliked

  • Danikah Smith

    there's also protein powder from plants and all kinds of ways to build up with solely vegan or vegetarian life styles. it depends on your personal goals and lifestyles.

  • steve jobs

    Can you do how a bill becomes a law

  • Luis Cruz

    I like this, so if we don't work out, and we take protein we could get fatter.

  • Llew Gibson

    I found your video mate, really love the content. Liked straight away, We should connect!

  • skokfps

    im 78 kg and 16y old how much protin do i need i eatt alot i eat like 10 times a day i cant get full my body ask ask ask everytime for some reason now

  • Epic Saiyan Fist

    2:21 sorry love but you're wrong. It's 0.8 grams of protein per lbs of body mass. Not kg


    This comment section is soooo stupid.

  • Diamond AQW

    On the Thumbnail, why the fuck is his arm deformed?

  • iliya gorban

    So much wrong information in one video…

  • mohammad ghalayini

    Blah blah blah u dont need powder just eat alot of food with protein and u will build muscle.

  • NiGhTmArE

    2:14 i didnt get that does the prtien gice prostate canser?

  • Muhammad Ali

    Im 12 and i take fucking 90g protein after work out nigga

  • greg77389

    No wonder Gaston got so big, he eats FIVE DOZEN eggs every morning!

  • cool aid sipper

    Thank you, you made me smarter and now I can tell my friends about this you mades a little of my day thank you 👷

  • Yoga Raju

    Stop focussing on protine and concentrate on balanced dite.
    Protine matabology differs from body to body.

  • Muhammad Hamza Asif

    When I joined gym my weight was 54 KG now after using protein shake for one month my weight is 60 KG. Just within one month Amazing
    I used to take One scoop of Protein powder with Banana Or sometimes Strawberry milk shake. My trainer said it will assist you more to gain muscle. Also I take Proteins after exercise.
    Right now I left using protein because I got heat in my body because while taking Proteins I didn't take water more than regular I take. So I recommend you to use more water and Salad whenever you take proteins.

  • Jovi Ilia

    Could you please reply this question that i will make.In what age i can get protei .

  • Baran MK6

    There's never to much. Eat as much as protein as possible.

  • Talya

    Finally a video that explains the whole protein thing in a way that I actually understood😰 thank you👌👌

  • TheIsabel12

    No…. excess of protein DO NOT metabolice to glucose or stored as fat 😱🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️ wtf ?!!! This is so wrong. Excess of protein is excreted as urine.

  • Dont you Trust me?

    I drink protein shakes everyday

  • Jessy Pullen

    how much would I need to eat I'm 240 6 ft 1 in

  • TheCereAL BoSS

    u know what all of it is bullshit, 54 grams 60 grams… i lost muscle while on my cutting sitting at home and consuming 100 Grams of it,

  • Mo Ali

    I am an Amateur Boxer 🥊 and I live in England 🏴󠁧󠁢󠁥󠁮󠁧󠁿, I have over 1550 YouTube Subscribers!

  • CG Channel Every serving of PRO-TF® provides ten grams of one of the most advanced and effective proteins available to help you transform your body, optimize performance, and promote health. PRO-TF® includes a critically essential protein source, plus 300 milligrams of the exclusive immune system support of 4Life Transfer Factor® in every serving.* Two servings per day are recommended to get 20 grams of protein and 600 milligrams of 4Life Transfer Factor® Tri-Factor® Formula. Check the protein calculator on the label or the 4LifeTransform® App to determine your individual protein needs.

  • Sherryl Keith

    You can use Unflexal instructions to learn about workouts guys.

  • SanHTM

    Oh man I have 45 kg weight, is it safe to use proteins as addition to food to get heawier, around 70kg

  • the shit

    It is not per kg of bodyweight…. is ibs of bodyweight this is raw bullshit

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  • Bossmann 1981

    63 grams of protein? How about 63 grams odf WEED!😤😆🔥💯✔

  • Randy Mindaros

    it is safe to drink mass protien without going gym??

  • Sep G

    So I can't grow muscle without protein ?

  • Kleandros S


  • Stupid Engineer


  • Is Dihaj

    So yku re saying 1.68g of protein per killo ?

  • Vinod BHATIA

    very nice details mam you are just osm

  • Franlix Arenal

    excess protein fuk off with that bullshit

  • Raven Whitechapel

    all these protein powder seem to work for men but every woman I ever met including myself every time we take these all we do is start to gain weight and what do our bodies do with this wait they don't just pack it on like muscle like men get men have male hormones and emotions taking a little bit of male hormones to burn the fat off and turn it into muscle when was most women's bodies turned away game into fat. also one scoop of protein which usually only gives us 24 grams of protein which is really not a lot considering that is 100 calories a scoop or 120th scoop summer even more than that so you're taking 600 600 calories a day just in enough protein Scoops so what are you eating it or whether you're scooping it it still adds up to a lot of calories most of us will get fat on that unless you're not eating and many more calories a day and you're just using the protein powder and you still have to do the weights and as we get older like I am 60 you can't do the wait anymore I worked out with weights for almost 8 years never gain one muscle complain to my trainer often I didn't feel stronger I said should my endurance be stronger at least I wasn't gaining any muscle and today I still don't feel stronger. So I think women should stick to a low calorie diet lots of fruits and vegetables where they're going to get energy and protein of course men men stay hard and firm pretty much no matter what they eat they could drink 6 beers a night eat 6 Snickers bars and still be firm so the lesson is maybe we should all take testosterone they say it can cause blood clots I never met anybody yet who had that issue so I think it's a wrong diagnosis I think a lot of things are bad diagnosis and cluding the food pyramid which was originally thought up by 6 lawyers yes lawyers not nutritionalist.

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  • all status viral Greek protein



  • Mister Blick

    I'm 15 I weigh 60kg I'm 6ft 0 and I got abdominal muscles, am I just skinny or?

  • Kumanova R

    Herbalife protein or Whey ??

  • Temka Temka

    I eat 10eggs 2bananas 2 bottle of milk for evening will i gain weigh

  • JayVi

    Thank you for this video ! Not only that this was very informative for me, but the video-editing was done so well and was quite entertaining for me !

  • sweetchaos Fox

    what that be like, to have that God like body type, that you have been dreaming for so long

  • Wandy Wexler Weslon

    My protein powder has vitamins.

  • Neondas

    Hello, I'm 15 and i weigh 77kg, I've been going to the gym for about a year , and I'm pleased with the results , i would just like to receive more! Yes I understand quite a few would say for me to slow down ,but if there is a way for me to get more bulk and get muscle that is not bad for my health why not? Could you guys reccomend me some proteins? That are fair in terms of price.

  • Draven _RD31

    Is that OK? When I work-out and then I don't take proteins?

  • Anthony J.

    Thank you for using the metric system !
    I'm sick of always having to convert g/pounds to g/kilograms.

  • Mysterious Caravan

    No one:

    Gender plays a role in protein:

    FEMINIST::;;; 😳😳😳😠

  • Azi Poor

    A general protein shake recipe= Milk+eggs+fruits+vegetables+ nuts+protein powder or other supplements(if necessary) put them in a blender and enjoy your shake with essential nutrients

  • Destiny Fan

    That's a scam. Don't eat anything that doesn't exist in nature.

  • Sehaj Jatt



    I learnt from this.

    –without protein powder or 14 eggs per day…
    All our gym workouts is waste..

  • Coecoo

    Apparently i need like, 100-200 grams of protein a day.

    Certainly explains why i'd have muscle soreness for weeks after hitting the gym where my diet would maybe hit 50-70 grams on a good day.

  • mike konsva

    I take whey 1 scoop before workout like 30min and 1 scoop within 30min after my workout. Is this ok?

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