The most important factors in building muscle - beyond protein

The most important factors in building muscle - beyond protein
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Dr. Berg in Arabic
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Whether you want to learn how to prevent muscle loss or how to build muscle - this video is for you.
0:00 Introduction: Does protein build muscle?
0:45 How much protein do you need?
2:13 Tips for building muscle or preventing muscle loss
11:19 Learn more about growth hormone!
Let's talk about protein. We often think that increasing protein helps build muscle because muscle is made up of protein.
But this doesn't always work. Some people who eat more protein may suffer from amino acid deficiencies.
You need adequate amounts of protein to build muscle, but more importantly, you need enough amino acids.
The general idea is that you need 0.8 grams of protein per kilogram of lean body mass - not total weight. This might look like about 50 grams of protein per day.
Moderate protein intake is between 1.2 and 1.7 grams per kilogram of lean body mass. High protein would be about 2 grams per kilogram of lean body mass.
It is necessary to focus on consuming high-quality protein from eggs, meat, fish and dairy products. It is not ideal to rely on getting your protein from plant sources or protein powder to build healthy muscles.
Factors affecting muscle protein production:
1. Insulin resistance
what should be done:
• Follow a low-carb diet
• Intermittent fasting
2. Growth hormone
what should be done:
• Intermittent intense exercise
• Get enough sleep
• Intermittent fasting
3. Testosterone
what should be done:
• Consume zinc (red meat, oysters, seafood)
• Avoid refined carbohydrates and sugar
• Reduce your stress
• Avoid soy protein isolates, soy milk, beer and alcohol
4. Stress
what should be done:
• Take a look at my other videos on how to reduce stress:

• 9 ways to make you bear stress...
5. Microbiome
what should be done:
• Consume probiotic foods
6. Low stomach acid
what should be done:
• Taking betaine hydrochloride
7. Decreased pancreatic or small intestine enzymes
what should be done:
• Eat enzyme-rich foods
• Take amino acid supplements
8. Lean protein
what should be done:
• Consume fatty sources of protein