The Smartest Way To Use Protein To Build Muscle (Science Explained)

How much protein should you eat per day for muscle growth? How much protein for fat loss? How much protein for recomp? How much protein can you absorb in one meal? Is a high protein diet safe? Does post-workout protein matter? What are the best sources of protein?

Get my Ultimate Guide To Body Recomposition here:

‣ Use code PROTEIN to save 25%

If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program:


Help SUPPORT the channel by:

1. Trying one of my training programs: →

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)

‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements

‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear

‣ Use discount code JEFF to save 10%

The shirt, shorts and belt I’m wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:


0:00 Intro
0:47 How much protein per day?
3:41 How much protein can you absorb per meal?
5:29 What are the highest quality proteins?
7:40 Post-workout protein timing
8:02 Pre-bed protein timing
8:47 Is a high protein diet safe?



Daily Protein Intake:

How Much Protein Can You Absorb in a Single Meal?

How Much Protein Can You Use in a Single Meal?

Protein Quality:

Peri-Workout Protein:

Pre-Sleep Protein:

Protein Safety:


Filmed by Jeff Nippard & Stephanie Buttermore
Edited by Jeff Nippard


Follow me on social media:

PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher


About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Aside from the usual suspects (cardio and weights), strength training is key to a fit and healthy body. This form of exercise can improve cardiovascular health, boost muscular strength and improve overall mental well-being. It is also an effective way to burn calories while at rest.

Strength training has been shown to be effective in combating sarcopenia, a condition which causes a gradual loss in muscle mass. Sarcopenia is directly linked to an increase in frailty and indirectly contributes to early death. The medical community has shown some enthusiasm for interventions aimed at boosting muscle mass.

Several studies have cited the need for adequate amounts of protein to support growth. In addition, a well-rounded diet incorporating foods containing essential vitamins and minerals, such as vitamin C and potassium, is a good bet. Alternatively, animal-based diets contain deficient levels of these important compounds.

Aside from the standard diet and workout regimens, one can opt for a plant-based or vegan diet to increase physical strength. These types of diets can be particularly effective for athletes, like the Tennessee Titans defensive line. Plants contain several nutrients that are essential for muscle growth, such as magnesium, potassium and folate.

Getting your fill of protein is one of the keys to building muscle. You can supplement with a protein shake or eat protein rich foods such as nuts and legumes. Getting a good night’s sleep is a must, too. Proper nutrition and a well-balanced diet will not only improve your muscles but your overall quality of life.

You May Also Like

Leave a Reply

Your email address will not be published. Required fields are marked *