Are You Using Enough Protein To Build Muscle?
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- Опубликовано: 21 дек 2023
- New research casts doubt on the long-held belief that the anabolic effects of protein max out when you eat more than 20-25 grams per meal to stimulate muscle protein synthesis after strength training.
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References
The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans
pubmed.ncbi.nlm.nih.gov/38118...
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This is good to hear as a 50 year old I have been going by the 1gram per pound of body weight, mainly because I'm not a wizard at math and it's an easy formula lol - but it's too inconvenient to spread the intake out over the day so I tend to concentrate the "dose" in the morning and at dinner. I weight apprx 200 lbs so I usually ingest close to 100 g of protein in the morning and another 100 in the afternoon/evening
Great video! Short, straight to the point and pointing out research to support your arguments. Subscribed immediately.
Thanks so much! I appreciate you saying that! Merry Christmas!! :)
Aren’t there studies that says that too much protein powder is harmful for the liver?
with everything the dose makes the poison so if you are not healthy do speak with your doctor. The study researchers used young healthy people.
I would stick to M.A.P. protein. The effects of this very unique protein/eaas, OUT DOES ANY OTHER PROTEIN in existence! PERIOD! It will literally cut your recovery time in half!!!💪🙂👍
is that the MAP amino acid supplement?
I'm using north of 120g/day. I weigh in around 174 +/- and 69 years old.
Hitting the weights fairly hard for an old dude now, on/off my whole life.
Protein & barbells are the fountain of youth. Currently, trying out an additional 30 grams or so of collagen. Collagen coffees in the morning, AFTER my AG1 _expensive_ green thingy drink....but I subbed to it, so it must be worth it, lol...feeling much better, more day long energy, better workout recoveries. I'm trying this morning protocol out for 6 months and see what comes of it.
By then, I'll be a full 70 years old! lol.
That is fantastic and I agree about lifting weights! Tons of research shows its so beneficial for the quality of life! AG1 has been on my list for a while to review -as long as you are feeling great thats what counts. Happy Pre-birthday :)
@@JoeCannon1 Oh, thank you! lol...well, my daughter slipped me a bag of AG1 for xmas, and I scolded her for 'wasting' so much money on it. She'd already been bagging it monthly.
What could I do but give it a whirl?
Was already doing the collagen coffees in the morning, and those really seemed to help. But once I included that green drink, it seemed like a game changer. First day was a , hmm.... little 'runny', lol. But then I adapted and now I look forward to it in the mornings. Can't be placebo every day, all day long.
So I thought why not? I once spent more on beer every month without blinking an eye at it, ha ha....so.
appreciate your educated views on supplements. Be interesting to hear your slant on AG1. Might be others cheaper and as effective, but if it's working, why mess with the dials?
@@Mr._Fit_Atheist@FitAtheist As long as you are seeing results, that's what's important. I agree AG1 is definitely better than beer LOL
Were these untrained individuals who participated? Id imagine the anabolic response would be stronger just because those "newbie gains" allow more muscle protein synthesis.
I dont have access to the article - can you clarify if they were untrained, trained, or elite individuals? I think thats a major part of the puzzle here.
A total of 36 healthy, recreationally active young men were selected to participate in this parallel group, randomized double blind
placebo-controlled trial. Inclusion criteria were: male, aged between 18 and 40 years, healthy, and body mass index between
18.5 and 30 kg m2 . Exclusion criteria were: smoking, sports/exercise 3 sessions per week, lactose intolerant, a history of
neuromuscular problems, use of anticoagulation medication, and individuals taking any medication known to affect protein meta-
bolism.
Thank you for helping me answer this question!! :)
@Individualati this is awesome! I didn't see it till joe replied, thank you!!
It's good to see people interested in the details. There's more:
The average bodyweight is 77kg (170lbs), and the average chest press is 91kg(200lbs). That doesn't seem at all like beginners, right?
The full study is online at Cell.
@@Individualati That's wildly promising. I'd call this strong enough evidence for me to adjust my feedings.
They never test body builders or athletes. Athletes that body build or have large amounts of muscle mass. All the tests prior have been on.
People under two hundred pounds that don't train regularly monday to friday just average joe's.
I'd also welcome more BB-centered research
IMHO.... that would be because experienced bodybuilders would never gain much muscle for the study purpose, since at that stage of the game, most of the muscle that can be built, HAS been built.
But with newbies, we all know just about anything makes newbies gain, so then the question becomes, _how can that be optimized?_
Once a certain level has been reached, then that's it. No magic formula around other than Tren. But maybe there are faster pathways to getting there. There could be a more magical path to that end, so untrained people are the best subjects?
@@Mr._Fit_Atheist Agreed. As you said pretty much everything works with newbies because there is nowhere to go but up
100g. Of Protein Raises Protein synthesis for the Next 12 hours... SO DOES THIS MEAN 100G OF PROTEIN EVERY 12 HOURS? OR EACH MEAL ?!!? Please Clarify! I.E: What is the Total Amount Per Day??
you bring up an interesting point. In theory what you say makes sense. The amount of protein per day is usualy based on body weight (about 0.4 g to 0.9 g per pound day generally) however this can vary depending on age, activity and health problems.
According to Dr Donald Layman the maximum that can be used for protein muscle synthesis is 50 grams, others say whey less.... 30.
He also mentions that the first and last meal should be protein focused.
That said, if the way you are eating protein is getting you results, stick with it.
I do 2MAD and my only concern is, getting more not less
As for the TOTAL amount, you can eat as much as you want but no one for sure knows the limit YOU can eat IF your only concern is protein muscle synthesis.
@@JoeCannon1 We as extreme bodybuilders always believed in 40 ~ 60g of Protein Each meal 3 ~ 4 hours apart. about 1.5g of Protein per LB of body weight... But this study is very enlightening. Perhaps doing your last meal before bed of less carbs, but raising the Protein to 100g could be extremely beneficial! If this increases Protein Synthesis over the next 12 hours because you do most of your repair while your sleeping, and while doing so, you can't eat every 3 hours. Excellent information thank you for bringing it to our attention!
It was 100g taken at once, over the 12 hours of the study. It has nothing to do with amount per day. It does not say that 100g at once is as good as spacing out the 100g, which it likely is NOT.
Levels did not return to zero at 12 hours either; levels were still elevated somewhat. 12 hours was just the final muscle biopsy.
It has nothing to do with "meals", either; a mixed meal would affect everything such as absorption greatly. This was 80% casein and 20% whey by itself.
Am struggling to gain weight what can I use to gain weight
Gaining weight is more about eating more calories than protein. Many use extra protein to help them lose weight.
GOMAD..... _gallon of milk a day_ ....GOMAD has been used & recommended by many a bodybuilder for thin guys wanting to bulk up. Drinking calories can be easier than eating them. 😎
@@Mr._Fit_Atheist I glad you told me what GOMAD was LOL.
@@JoeCannon1 I know I'd go mad drinking that much milk, lol...but well, lots of guys swear by it, Mark Rippetoe being the top promoter these days.
@@Mr._Fit_Atheist I like milk but thats a lot! LOL
Wow!!
I know!