Exercise Scientist: I'm Begging Guys to Follow This One Rule For Muscle Growth
Believe in the protein hype.
Now more than ever before, folks are paying extra close attention to their protein intake. In fact, one study found that in 2024, 61 percent of consumers said they had increased their protein intake, compared to 48 percent in 2019.
And there's a good reason for it—it's how you actually pack on muscle.
According to exercise scientist Dr. Mike Israetel, the number one requirement for muscle growth is protein. This comes down to eating high-protein foods regularly throughout the day.
"The number one requisite for muscle growth is protein," Israetel said on the Diary of a CEO Podcast.He recommends consuming protein three to five times daily at relatively even intervals. Following a classic schedule like breakfast, lunch, and dinner with an evening snack can boost results.
As for how much protein, most people don't actually need the often-cited one gram per pound of bodyweight per day.
"The average person needs a little bit less than a gram per pound of bodyweight per day of protein. Actually, considerably less—that's kind of the top limit and a cool, aspirational thing to shoot for," Israetel says.
That breaks down to roughly 40 to 50 grams of protein per meal across four meals a day.
Overshooting your protein target won't make you fat, either—as long as your total calories stay in check.
"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, you're not going to gain any fat," he says.
If you want to see more muscle definition, consistent and strategic protein intake is essential.Exercise Scientist: I'm Begging Guys to Follow This One Rule For Muscle Growth first appeared on Men's Fitness on Jun 18, 2025
This story was originally reported by Men's Fitness on Jun 18, 2025, where it first appeared.
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