Retrospective analysis of a range of protein feeding dose response studies has led to a suggestion that in young, healthy adults, 0.4g/kg of protein per meal is sufficient to maximally stimulate the muscle growth response. However, there are some studies, which can be used for guidance. We certainly would caution against a single broad recommendation. So what about Björnsson’s protein intake? How much protein a man of this size needs is a difficult question to answer and will depend on a range of factors. There’s no doubt that Björnsson looks incredible on his diet, but there is little evidence to support the purported performance-enhancing effects of this supplement. The next supplement that appears heavily in The Mountain’s diet is the non-essential amino acid glutamine. Milk or chocolate milk is also a convenient source of easy-to-consume liquid calories – handy when you’re faced with needing 12,000 a day. But the effect is small and a more cost effective alternative may be a large glass of milk which can limit markers of muscle damage post workout. For those new to lifting weights, BCAAs may therefore help reduce the severity of muscle soreness that inevitably occurs in the first few sessions at the gym.
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