25 vs 100 Grams of Protein After Exercise for Muscle Gains: New Study Breakdown
Vložit
- čas přidán 29. 07. 2024
- More protein is better poost-exercise: new study finds surprising protein intake levels and how it impacts muscle protein synthesis.
Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix
Save 12% with code podcast at checkout
Link to research and show notes: bit.ly/3NO3Afd
------------Health and Sleep Tools!----------------------
Berberine Fasting Accelerator: amzn.to/3NWv97i
Eat like your life depends it Tee Shirt!: bit.ly/3dEHM3e
Best Sauna Blanket: bit.ly/best-sauna-blanket
Best High-Protein Snax: bit.ly/Carnivore-Crisps
Best Mouth Tape (Nexcare): amzn.to/31qJayh
Get this Metabolic Book: amzn.to/3pEfvmZ
NeilMed Nasal Wash Kit amzn.to/3EUQaY
Breath Right Strips: amzn.to/31t5VSl
A Metabolism Book Should Have:amzn.to/2jUiAh5
--------------------Show Notes---------------------------------
0:00 Intro
0:20 Higher protein after exercise increases muscle protein synthesis.
0:45 Essential amino acids do not become oxidized even after 100 grams of protein.
2:00 You do not have to spread out your protein consumption.
3:45 Anabolic resistance is a phenomenon of aging, requiring more protein.
6:00 The more protein you have, the more anabolism you have.
8:00 Exercise and protein both build muscle.
9:10 Animals consume large amounts of protein infrequently.
12:18 There is no scientific proof that excess amino acids are being oxidized.
13:30 There are progressively increased levels of amino acids if you have sufficient protein, over the course of 12 hours.
17:00 There was a transient rise in insulin in the 100-gram group.
18:25 More protein translates into increased muscle protein synthesis at the level of the muscle tissue.
20:56 Amino acids are not preferentially oxidized as fuel or converted into glucose.
Finally, a video that tells you the point right away so you’re not waiting 20 minutes for the results and can actually follow
its the opposite actually, video content based on title could easily fit in 10 15 mins max and it is over 20 mins
@@okann_hasanyou don't have to watch the be whole thing. I watched a few seconds 😂
@@okann_hasan yeah I really don’t need 23 minutes for somebody to talk about this. This video is way way way way way way way way too long.
@@patty109109 Maybe you could consider it brain exercise, more is better.
Old school bodybuilding mindset was right after all. More is better...💪💪😎😎
Such a well done presentation and a huge help to my fitness goals!
Excellent video. Really like the breakdown and the 3 takeaways you derived from it. Good lightning, nice speaking voice, video divided into chapters so people can skip around - and just a fascinating study worth diving into!
Awesome content. Thanks for updating from the old thoughts.
Great information. Thanks for sharing!
The information was was well synthesized and delivered. Thank you.
Good stuff. Love the *short overview at beginning then the dive into details.
Just a regular shirt actually
validating bro science lol
This is a great study Mike. Really fascinating and something to try to incorporate into my day to day. Getting enough protein can be challenging.
A tin of sardines has 20g eat two tins for a snack and youre up 40g a day
For me it's quite difficult to eat less than 200g protein/day.
@@ronanobrien836and don’t talk to close to anyone the rest of the day. 😊
200g, you must have 200 lbs. of muscles? I am eating 180 gram when I was 215 and now 196 and still taking 180. The gram for protein should be base on muscle you have or want to have realistic. When I drop to 180, I will still have 180gram.
I don’t know, Dr. Layman kind of kick the tires on this report and I value his opinion more than most. Look it up on Dr. Lyon’s podcast. More detail on results from qualified folks
It's such good news for people trying to burn fat and gain muscle on an OMAD diet. Thank you so much for all this amazing content.
OMAD is a great way to lose weight, but from my experience it is not good for building muscle. You can gain muscle on OMAD if you work your ass off, but it's much harder. I would recommend 16:8 fasting as a sweet spot for weight loss and muscle growth.
This is kind of what I'm doing, currently trying a clean bulk.. If I work out at 5am, is there a certain amount of time after my workout I should start my eating window? Currently eating at 9am-5pm. But I want to maximize protein synthesis. Should I start eating closer to my workout? @@ienjoyapples
It's almost like humans evolved hunting and butchering large animals and then feasting on them...
OMAD is pathetic if you want to gain muscles..and honestly it is pathetic for long term fat loss as well .
It completely crashes your metabplism.. I have done it and got my in body done everytime with decrese in muscle mass even after consuming 1.6-1.8 grams of protein per kg of my body weight .
@@anonperson3972 bingo!
I have eaten many times omads and 2mads with 200g and more of protein (no carbs) and worn continuous glucose monitor and my blood sugar have never risen over 6mmol/l
Carbs and insulin help protein into the muscles I think
Gonads
@@marco00029 when in ketosis, the body will produce glycogen when needed.
@@marco00029insulin is triggered by proteins as well,and it helps amino acids cross the cell membrane
PS I'm very disappointed that CGM aren't made to be super cheap so everyone can get one and learn to intuitively do the right thing. Eat, look at phone 10 minutes later, think about what u ate. Covid hospitalisations 80% obese. Instead of vaccines, starting a war on first world obesity should have been response to covid
Once I stopped IF I stopped losing muscle. I was losing fat, but equal amounts of muscle. Went to 3-4 meals of 40g protein and started losing fat and gaining muscle.
Yeah fasting is stupid/irresponsible. Increases injury risk/slows protein synthesis. I’d rather live 5 years less than end up In a stretcher because I’m so weak and frail from fasting.
HMB helps big time when fasting esp at higher doses.
I think you both would love RP strength. Best content that exists on diet and fitness. They're also hilarious. If your goal is to be more muscular, there's no other place to look. If you're already aware of that channel, then disregard this old man's ramblings.
*better
@ZxAMobile You clearly don't know how to fast correctly for fat loss. If you think a few hours in ketosis will have you losing muscle you need more knowledge on the proper way to fast.
This study uses casein. The response to 25 grams of casein is substantially less than 100. However, the difference between 50 and 100 gms of casein is small. The same is not the case with whey.
The importance of this difference is discussed-as it relates to the study being discussed-in detail by Dr Donald Layman, a top expert on protein metabolism. In short, he contends the study doesn’t support the conclusions. The discussion occurs on another channel. I won’t link it here, out of respect for this channel, but a quick search should find it.
Hi can you please give the link, couldn't find it 😢
czcams.com/video/w6w99R4XsdA/video.htmlsi=gF210O1x3LFMJ-Nm@@user-pz4sl4nn4n
Of course he doesn't like the study, he's made a living on bunk old science. People with actual muscle have been putting this new study into practice for decades. If they went by the old man's studies and recommendations they would not have the large amounts of muscle they have amassed. Go be little somewhere else, I'll be over here eating a fuck ton of protein.
I started strength training for the first time in my life a couple weeks ago. I've done IF (16-20 hours daily) for five years, but people said that I needed to distribute my protein(120 grams per day) over 3 meals. It's made me obsessed with getting 40 grams every 3 hours. I prefer 2 meals a day. This is great for me! Thank you.
I do not believe this obsession with timing is necessary - see my post. And I am not the only one I know like I am.
"Anecdotally, I confirm this is the case. I have been OMAD for 7 years, prior to that the standard 3 meals a day. I eat only 1 meal between 5 - 6:30PM with average protein intake being 190g. Some days its 210-220. I workout fasted between 1 - 4 PM. Needless to say, have kept all muscle and still maintain same strength as before (can even increase strength at will when I want). Therefore, the protein I eat above 40g is definitely being used for muscle protein synthesis and not going to waste."
@podtri419 absolutely. Your body adjust over time no doubt. Adaptation is what most people don't know.
People are dopes. I'm 106kg with low body fat. I have been doing IF for almost 10yrs😂😂😂 I guess someone forgot to tell my body about the bro science concept of "protein distribution"
It's more advice for men. Getting 160g+ of quality protein in ~2 meals is rough.
@@jmass4207Not necessarily. Easy, if you stop eating junk and empty calories. I get 160 - 200 easy with 18 - 20 ounces of meat (steak or whatever red meat) and 16 ounces of whole greek yogurt with fresh strawberries. I do not drink any useless calories like juice and soda. I interchange the yogurt with a protein shake with 16 oz of whole milk (50g protein). Gets me full as heck.
I’ve been eating protein without thinking how much it’s absorbed since I was a teen. Meaning if I had 50-75 per meal or after the workout it was ok because I wanted to build muscle. I’m glad the science back it’s behind this.
Thank you for this very informative and optimistic video
Thank you, Mike!
Thank you great content !
Awesome video!
Thanks for sharing!
Excellent...TY!
Good stuff man
Tis Irish Bob saying hello Mike
Absolutely bloody love yer channel content and presentations.
Much to learn in the realm of the health and well being.
May ye, yer family, and subscribers: enjoy many blessings in all areas of yer life in 2024 and beyond
Bravo my son and thank ye.
Irish Bob
🤗😇😎🇮🇪🇨🇵🍀☘️🦾🩺🥂
Im 72 and weight train, and i eat about 80- 100 grs a meal, 2 meals a day.
You will live at least another 20 healthy years.
@@seth101-hv4st how long will i live, nostradamus?
@@jougetsu A couple months.
@@jougetsu A couple months.
@@seth101-hv4stwhy only 20? Can be 40! only if you don't believe that you can then you won't.
Great info
Your guns are huge are you pumping up between takes 🤘🏼🤩🤘🏼💪🏼🙏 awesome content big fan ✌🏼 peace brother 🎉
impressive, good work
Thank you!
"Thanks for catching up mate!". That's what late Charles Poliquin use to tell these scientists who end up confirming what practitionners knew all along. Been eating one (meat-heavy) meal a day, scheduled *late* in the day after my martial art training (and my day) is done for years now. I've never been stronger and I keep gaining at 47 years old.
Thanks for the video, Mike! Cheers.
4:18 thanks for the info bro, i had that theory and that’s why i always have my protein intake after workout
thanks for the video
Love it for me how I've been doing this since before it came to light ✌️
Great presentation Mike, and great news for me! I am pushing 60 and have been hitting the gym pretty hard and consistently for the last 4 months but have some stubborn belly fat that I just cant get rid of! I have done IF in the past with good results, but because I believed the "old" thinking the anything over 40g of protein is a waste, I had ditched IF so that I could get my protein (about 170-200g) over the course of a few meals. With this new knowledge I will try going back to IF and not feel like I am wasting some of the protein in my big ole post workout chicken breast (16 oz about 140g of protein)
Has anyone that is consuming large amount of protein per day, found their BUN blood levels elevated over reference range? BTW, I have found that my muscles (upper half of body, not legs) are pumped up after consuming a large protein diet (even though I haven't worked out in days).
that happens to me after i eat eggs. Feels better (harder?) than arginine tbh.
@bushy9780 eggs is Money. I eat them almost every morning and have noticed a difference. I personally think is the best source of protein.
This is good news, I usually only have 3-4 meals a day but wouldn’t mind doing 2-3 bigger meals. I find it much nicer on digestion to have big meals with big breaks between. Eating when you’re not hungry is tedious, makes you tired and feels horrible on digestion. I gave up on that 6 meals a day crap years ago. I think a lot of the false info stuff comes from steroid users who have a different set of rules to follow to maximise their gear usage.
On the other hand I dislike fewer big meals as they leave me feeling all bloated and it becomes a chore to eat more in one sitting and clean off my plate. I have less food waste with more frequent but smaller meals.
I think either way, most ppl can do 1g/1lb protein/body weight ratio within 3 meals without going over board.
@@zerrodefex Exactly. It shows on the charts, the levels of insulin are highly increased for a larger at once dose of proteins. That means lowering your sugar on a rapid pace, which makes you feel tired, out of energy until it recovers and come back to normal. So for me it's also better to eat less and more frequent, does not affect my work performance, my energy levels and keeps me going better throughout the day. After all those 2 extra meals (3v5) can just be things like smoothies, protein/carbs shakes, boiled eggs already cooked earlier. The are plenty enough quick and easy meals, imo.
A famous bodybuilder of the 70s, Serge Nubret was known for his atypical bodybuilding diet with only 3 meals with 8 eggs for breakfast and dinner /lunch with 3-4 pounds of horse meat, he was one of the best bodybuilder in terms of physical appearance (225 lbs), that meals very rich in proteins in one sitting did not prevent him from having massive protein synthesis, other bodybuilders of this era using classic multiple small protein intakes over 5 to 6 meals.
This team of researchers needs maybe to compare 2 groups of natural good level athlete , with same type of protein (classic beef protein steak/eggs) and same quantity, for example one group with 5 meal of 30 g of distributed around the training and other group with one post workout meal with 5x30=150g, to evaluate protein synthesis over 12 hours after training in both cases.
One of the weaknesses of their study is that they do not compare the intake of the same overall quantity of protein over the day, we can imagine that 100g spread over 4 meals including one with 25g of protein after the training session could perhaps have given a different stimulation of overall protein synthesis over the day.
Serge would actually do omad at times, one massive meal at night.
100$ a day on meat
Thank you. I enjoy intermittent fasting but also trying to do a clean bulk. I work out at 5am. How soon after my workout do I need to start my eating window that will maximize my protein synthesis?
Thanks!
Super interesting.
For sure, the whole animal analogy makes common sense. I have often thought that because it takes so much time for meat to digest also, that the body knows how much to digest and may put some on hold depending on how much is needed. If an extreme amount was ingested, it could be just evacuated.
Thank you.
Great info, just wondering how many people, time followed, what else did they eat beside protein in the study.
Thanks Mike.
Question : so over a 24 hrs period where do you get the most grow effect ? 180 grams divided into two meals? Or 3 meals ?
Thanks for sharing this study, much appreciated as an older person. Also thanks for the specific information of the creatinine product, after hearing stories about food and supplement manufacturing process in China from friends in the business, I have stopped buying those products that made in China which are basically altered chemical compounds without any concern for safety, effectiveness or suitability.
this is gold tnx.
Sounds great, thanks for input - is there Link to the study?
Don't forget to link the study!
Thanks for this video as it reinforces what I’ve studied, but it’s nothing new in regards to getting in more protein after workout is better and the sooner the better post-workout
Could this research extrapolate to higher daily consumption of protein? For example, would there be a benefit of more than 1g per pound?
This paper has a lot of flaws. First, they only used casein protein which is slower to digest and not as uptakeable as whey. Listen to Dr. Layman's interview response to this paper.
How is using casein a flaw in the study. If anything this would be a positive aspect of the study since casein is a slow protein just like the overwhelming majority of proteins from meat, fish and poultry that humans consume. Whey protein is am anomaly since we've known from several decades that it's a fast digesting protein that causes a spike in MPS and quickly increases in AA oxidation and reduction of blood AA down to baseline after about 4 hours. Therefore, using whey protein would be a waste of time and casein more closely mimics whole food protein sources.
Great video. Is there a link to the actual study? I want to pass this on to my friends.
Thanks for this info. I usually have 2 meals a day. I can have as much protein as I can post workout is a relief.
This is great and covered all my concerns...that excess proteins increases risk of cancer; no need for more than 25-30 g per meal and how to get all that protein if you don't eat more than 2 meals. Excellent content!
Is the daily protein intake the same for all groups? If not, are not the results just a consequence of not hitting the macros? Sorry you may explained it during the video but I didn't get it. Thank you.
The question I have is how long can you delay the post workout consumption of protein.. I do not think the study investigated this, but just curious
How long is the "post exercise window" where protein is used for MPS rather than oxidation?
Watch Gabrielle Lyon's podcast featuring Don Layman, a protein expert with 40 years of protein research. Don brings up several issues he has with the study design and claims. Very interesting to hear his take on this.
Curious on what’s optimal during the day or night or for post or pre workout using Hydrolyzed whey isolate vs hydrolyzed casein. Hydrolyzed whey isolate seems like it would be better for faster digestion and absorption but casein would be better for long durations like sleeping but would casein be good for pre and post workout protein so protein doesn’t get rapidly digested and depleted? What is better for positive nitrogen balance? Also the questions would be these two types of proteins in high gram doses like 100g minimum. Excellent video.
So does the 100g have to after working out? Would be interesting to see if you say had 100g of protein for breakfast 4 hours before working out, vs 30 minutes after working out vs 4 hours after working out...
is there an optimal time window after my workout in which I should consume my protein?
when is the latest I could eat after a workout? i usually train early in the morning but prefer to have my first meal at lunch - is it too late?
NOT incredibly fascinating (to me 🙂) but very informative and HIGHLY useful. Thanks for this one! I had switched from consuming 75-100 g/meal 2× day to 50 - 3× on the advice of Peter Attia in an effort to increase synthesis. Also my health provider informed me that my protein marker was low so I assumed that I was overloading with the 75-100 and oxidizing the rest. Since lowering my gpm and eating 3× day nothing has changed except that I'm eating late at night because I work evenings as a server. I'm definitely going back to intermittent fasting and 2 meals daily with 75-100 gpm which I feel much more comfortable with and which also disallows the late meal. Thanks again.
Is this literature means that I can get the benefit of autophagy with OMaD/2MaD while maintaining the (high) protein synthesis??
And there's no ground for intaking > 100g/meal to get further protein synthesis
You get autophagy from caloric restriction, OMAD is just a way to restrict calories for those too lazy to count calories. There's nothing magical about fasting itself.
So a few things, why did they use caesin protein, isn't that much slower acting? Why jump from 25g to 100grams why not check 40 or 45.. isn't it possible it plateus at 40 or more grams?
If these essential amino acids aren't oxidized, where do they go in a 12hr period? For years I've been told that the body doesn't have a storage capacity for protein. Do these amino acids keep circulating in the blood, or does the digestive tract slow down? love the study
What happened to the holly neoglucogenesis that supposedly happens following that high amount of proteins?
Great video thanks
Makes a lot more sense in terms of eating less frequently with higher portions protein. Would you use whey alone or combine with pew protein?
That's great news Mike! Comforting to know I can still have my 1/2 lb of chicken and a protein shake for dessert. : )
I'd definitely wait to see that canon. I've always wanted a 180 camera but won't pay a fortune for a used EVO.
Given the same total daily protein intake, does this study suggest that frontloading protein intake (ex. 100g after workout) is *better* than evenly spread protein intake, or is it simply suggesting that it's *not worse* to get it all in one go?
I was going through the research paper, and Figure 6 - Chart D - Postprandial protein handling caught my eye. They expressed the metabolic fate of ingested protein in absolute and relative amounts, and the ratio of ingested protein to muscle protein is higher in the 25g group, although not by much (17% of 25g vs 13% of 100g). From my limited understanding, I can say that they are suggesting the latter i.e. ingesting large quantities of protein instead of separating it across meals in smaller doses is not that worse off as people previously thought. It still seems to be preferred if you can ingest smaller quantities in 4-5 meals throughout the day, but the people who prefer 1-2 meals shouldn't worry too much about amino acid oxidation rates.
Mike, your best video yet, IMO. Question: you mention the post exercise window. What IS the window? I like to do IMF and do weight training in the morning then not eat for 6 hours after training. Am I missing out by not eating protein within 6 hours after exercise?
Very good news for people like me who had gastric surgery and are limited in terms of dense quantity of food they can ingest once.
I was 160KG, went down with full of cardio and double surgery ( For stomac reduction ) and one for the loose skin to currently 90kg. Started PPL in september 2023, currently doing a 6 days/week super intense workout routine, i've received a diet plan with 250gr of daily protein to ingest and thats the low end. Its at base minimum 450Gr of cooked chicken daily..
I work as security guard, i have long shift, and i can't eat 5 times a day..
I was really looking forward study that show i can have a big meal in the morning and one in the night to get my 250gr of protein.
Like for exemple i finished my workout this morning, i ate 80gr of isolate, 80gr of rice and 150gr of ground beef, wich is around 100gr of protein in total, but right now i'm going to work and i won't be home until 7 more hours, and i can't eat while i'm at work..
Good news! Thanks
You did not introduce what the post workout window is before you started talking about it.
What about protein shakes taken a couple of hours pre-workout? Does this contribute to muscle growth?
does this rule of 100g of protein after the workout effective with 100g of protein from the whey(native, isolate or caseine)?
This is true also for protein powder with water (easy and fast digested)?
So what was the reasoning for the initial findings that the amino acids oxidized? I can't imagine that was just made up. What was the difference between then and now?
Was the study equated for total amount of protein per day? Did every group get the same amount of protein per day? Or did the 100g group just get 75 additional grams in total, leading to more daily calories for this group only?
They looked at the proteins which had a tracer and followed how long it took for them to oxidise in a 12hour period. That is only half a day, they did not follow this up after these initial 12 hours so this was a one time thing, not a “per day” thing.
Mike, Dr. Gabrielle Lyon also discussed this paper with another doctor on her CZcams channel. They pointed out that the researcher used protein mostly the form of casein, not whey protein. They said that casein takes longer to be oxidized. What do you think of their take? I wonder why the researcher did not use mostly whey protein. Fitness community consumes huge amount of whey protein powder after exercising..
That guy dr obviously tried to say "casein" and act befuddled why the researchers chose it. He was just being willfully ignorant is my guess if he actually read the study but wanted to shed some doubt on it for his own narratives.
If you read the study (which 99%of people won't) then you'll see the researchers were very clear that they chose to use Milk Protein Concentrate because milk protein is the most widely consumed protein food source in today's western world.
It makes perfect sense that their reasoning for use of MPC is justified because the study subjects aren't going to represent gym rats who have the means or interest to drink a whey only shake...
Furthermore, casein is slow digesting but whey can also be slowed down in the presence of fat so you could hypothetically eat ground beef or eggs and have a slower digestion rate of the bolus protein intake post workout.
@ZedzDed311
"That guy dr" is Dr Don Layman, a renown expert on protein nutrition.
I read the research, but couldn't find what kind of protein they used.
I guess Don Layman got that directly from the researchers,
For some reason, I trust Don Layman more than any random YT commenter, who doesn't know the most prominent researcher in the field.
So I recommend checking that interview out.
This is the interview:
"The most important protein study of the year! | Dr. Gabrielle Lyon and Dr. Don Layman"
You didn’t remotely read the research, it says milk protein concentrate in the first sentence of ‘Results’. Stop shilling that conman Don Layman whose sole drive is to parrot science that fits his narrative and disregard everything else. Truth is not his objective.
Why? He clearly avoided being honest about the study, so why trust him? @@larsnystrom6698
@@ZedzDed311interesting. I saw another recent study that compared rates of protein synthesis among various protein sources. Surprisingly casein produced lower rates of protein synthesis compared to whey protein, which obviously contradicts the supposed benefits of casein.
For the next 4 months before provincials qualifier...im gona try this post workout... Nothing to lose
What if your over weight is it okay to do up to 100g of protein with a meal and let's say 2 scoops of protein powder
So i wake at 330am to work out and with OMAD my meal is around 330 in the afternoon after work. Right at the 12 hr window. Is this determined to be ok?
Don Layman ripped that study to shreds, interview by Gabrielle Lyon.
Did they conclude whether there’s an optimal period for protein consumption post-workout?
This study is so flawed. It really doesn’t answer or prove much… we already knew we could utilize more protein (40-50g per meal) than the old school 25g based on recent studies…. They should have compared the 100g intake to 50 or 60 so we could see if there was a true limitation or not in comparison to the latest research. Comparing a small 20ish g to 100 gram bolus intake tells us nothing new whatsoever….
Also very strange they used *Casein protein for this study…🤔🤔 I dunno leaves me more questions than answers..
What was the protein window after a work out?
How long is the post workout window
Approx 15 min
Would have been interesting to compare this with a further group consuming 50g of protein immediately post workout then another 50g 3 hours later. As most people who train eat this way.
very interesting, my only consideration is what the sample size was in this study, was it only 3 individuals? could the 100g individual be some sort of hyperresponder or outlier as far as protein absorption capabilities? I'd love if someone a bit better at reading studies could clarify if they had a larger test pool and if more studies could corroborate these findings as ive always speculated that protein absorption being limited per meal seemed kind of unlikely.
also, how is the amino acid conversion to glucose affected by low carb diets? Could having a low-carb diet or even just being in an aggressive calorie deficit affect the likelihood of that conversion/rise in insulin?
I never realised how important protien uptake after exercise is. I ended up being ravenously hungry and just grabbed what was at hand. or snacked continuously till late at night. Quite a process to prepare for that in advance.
Protein is bricks, Fat or Carbs is fuel.
Fuel gives you power and endurance to push your muscles to the edge to create stimulus and maximize performance. Then you will be ravenous for bricks to rebuild stronger (muscle protein synthesis), and a little hungry to recharge the muscle energy stores.
Building muscle and recharging energy (recovery) are two separate processes with different raw materials.
Every body is a builder. But no body is heavy as whey.
I think Dr Shawn Baker reviewed this study a few weeks ago or so. Your body continues to synthesize protein regardless of the amount throughout the day, if you eat 60g of protein, your body doesn’t just process 20-30g of it at the time of feeding but continues to synthesize it as the day goes on.
I’m on that carnivore lifestyle mission, I feel great, losing weight & enjoying delicious high protein & fatty meats. 😋
Yes, totally understand that it is possible to do one meal etc… and animals do that all the time..but is it optimal? A lot of studies show testosterone and free test all decrease with any form of fasting. What is your take on that? Thanks!
This is a game changer
This is great! now ppl can stop freaking out over "too much protein" 👌
Other than anabolism, were other phenomena measured?: anti anabolism, catabolism, anticatabolism. I mean it would be very interesting to get the RESULTANT effect of the various protein loads.
What about the camp that says to wait to spike the growth hormone? Say just about 3 hours post workout, then eat. Thank you always Mike!
We're all gonna make it brahs
💪
Mirin'?
Thanks brah
This study is about protien synthesis over time, not gastrointestinal protien absorption over time.
It is important to understand how this applies to individual diet choices. And how to use this information best when the findings are understood in context.
Actionable findings. Thank you. Right as I’m discovering the benefits of adding whey + raw milk protein shakes to a red meat-biased diet. Plus, was already mixing creatine with my re-lyte. Bonus I was ingesting creatine optimally all along by instinct.
That would explain my arms and chest lately 😮