CT, what is your opinion on the upper limit of protein that is beneficial to consume in one sitting???
I’m thinking of this study, which found no increase in protein synthesis after the 20g mark:
Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009.
[quote]TwinIron wrote:
CT, what is your opinion on the upper limit of protein that is beneficial to consume in one sitting???
I’m thinking of this study, which found no increase in protein synthesis after the 20g mark:
Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009.[/quote]
I think that it depends on:
So there is no correct answer. Could be 10g per sitting, could be 100g per sitting…keep in mind that some studies offer clues… some studies send you on the wrong path (because of bad design, no measuring the proper marker, vested interest in proving a theory, population not representative, etc.) or both!
The key here is the word ‘beneficial’.
Muscle protein synthasis is only one reason to eat protein, primarily this is down to the macro nutrient ratios (you gotta make up those cals somehow your alternatives are fat or carbs whish is important because of:
The insulin balancing effect quality protein has (glucagon release)
Protein turnover in the tissues
Positive nitrogen balance
…and others like IGF-1 the TEF and a few other things
Diets that see higher intakes of quality protein in the context of a good, whole food dominant choices are connected with all sorts of advantages for cardiovascular & metabolic health as well as the more noticble things like fat loss and muscle retention/gain.
There’s more to protein than muscle.
[quote]Drew Price wrote:
The key here is the word ‘beneficial’.
Muscle protein synthasis is only one reason to eat protein, primarily this is down to the macro nutrient ratios (you gotta make up those cals somehow your alternatives are fat or carbs whish is important because of:
The insulin balancing effect quality protein has (glucagon release)
Protein turnover in the tissues
Positive nitrogen balance
…and others like IGF-1 the TEF and a few other things
Diets that see higher intakes of quality protein in the context of a good, whole food dominant choices are connected with all sorts of advantages for cardiovascular & metabolic health as well as the more noticble things like fat loss and muscle retention/gain.
There’s more to protein than muscle.
[/quote]
Drew
You bring some valuable info here.
Do you have a website for further reading?
Thanks
Mark
Cheers Mark,
linking here would be out of order I think.
[quote]Drew Price wrote:
Cheers Mark,
linking here would be out of order I think.[/quote]
No no, feel free to do so.
[quote]Christian Thibaudeau wrote:
Drew Price wrote:
Cheers Mark,
linking here would be out of order I think.
No no, feel free to do so.[/quote]
How we found anything before the days of search engines, I’m not sure. Hope you don’t mind Drew.
Cheers JN and CT, I expanded upon my answer above in a blog post just add /blog to the above.
Have a read of this: Limit protein to 20g per meal?
… seems I can;t post an external link:
have a read of this… Forums - T Nation - The World's Trusted Community for Elite Fitness
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