Build Muscle: Train First, Then Feed It
Stuart Phillips debunks the biggest muscle myth: protein alone doesn't build muscle, resistance training is the trigger that makes it grow. In his brick-wall picture, training builds and protein is just the bricks; without lifting 2 to 4 times a week, extra protein piles up unused, which matters most as you age and need to protect strength and independence.
Do resistance training, no exceptions Lift weights or do hard bodyweight work 2 to 4 times a week. This is the part you cannot skip if you want muscle.
Training is the actual trigger for building muscle. Nothing you eat replaces it.
Gradually make it harder Add weight, reps or difficulty over time so your muscles keep being challenged.
Muscle grows in response to a rising challenge, not the same easy routine.
Have enough protein around your training Hit your daily protein target (about 1.2 to 1.6 g per kilo) and include some protein in the meals around your workouts, roughly 20 to 40 grams.
Once training flips the switch, protein is the material your body uses to rebuild.
Keep training as you get older Do not stop lifting with age. Keeping muscle is some of the best insurance you have for staying strong and independent.
Muscle loss speeds up with age, and resistance training is the proven way to slow or reverse it.
Do not rely on supplements to do the work Powders and shakes are just convenient food. They do not build muscle without the training and total protein behind them.
Phillips is clear that supplements are optional convenience, not the cause of results.
Resistance exercise switches on muscle protein synthesis and keeps it elevated for up to a day afterward.
View sources
The Truth About Protein: Why Exercise is Key to Muscle and Longevity, with Stuart Phillips (Levels)
5 things an expert wants you to know about protein and muscle (Levels)
Nutritional regulation of muscle protein synthesis with resistance exercise (Burd & Phillips)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Stuart Phillips and is not created, reviewed, endorsed by, or affiliated with Stuart Phillips or McMaster University.
Is this for you
- Anyone who wants to build or keep muscle
- People who have been told protein alone will do it
- Older adults protecting strength and independence
Cautions
- General education based on Phillips' work, not a personal training or medical plan.
- If you are new to intense exercise or have a health condition, get cleared by your doctor first.
- Learn good form and build up gradually to avoid injury.
- No products are sold here.