Of course there is a major difference. I won’t waste my time and explain it to you but, I’m sure you can figure out. Some of you gents take “studies” a bit too seriously round here GL & G’nite.
I haven’t read the studies, so this is my understanding. I hope to have this corrected where it’s wrong:
Very important caveat: while on a deficit…
The body needs amino acids, peptides and sometimes intact proteins for various functions at all times. Those needs go up and down over the course of the day and activities. The need is generally lower while sleeping.
Typically those are sourced from the bloodstream, but if not, they will be scavenged from other places such as muscle and organ tissue.
In order to limit this protein scavenging process, you can ensure there are always sufficient protein-building-blocks (aminos, peptides) available in the bloodstream. Fast digesting proteins (hydrolized proteins, whey) get to the bloodstream faster, slower digesting proteins (casein, most solid meats) provide a more steady stream. Fats can slow down absorption to even out the spikiness.
So I guess the ideas that may or may not be true:
- The rate of protein-clearing in the bloodstream varies, but is higher during the daytime and higher during certain activities
- Any period where the body’s need for protein exceeds the bloodstream availability, it will scavenge protein
- Food choices can increase the bloodstream availability of protein. Both in terms of total quantity, and the distribution/evenness of it.
- Regardless of food choices, there will be no food-sourced aminos in the bloodstream after 6-8 hours. That’s as long as it’s been stretched out.
Which leads to a few ideas:
- fasted lifting is a bad idea due to the protein demands
- frequent meals providing regular protein “pulses” are a good idea
- those should be at least every 6 hours
- fast-digesting protein is a good idea first thing in the morning, to offset any catabolism caused by 1) the rampup of biological processes, and 2) the lack of protein in the bloodstream from the last meal
But I admit 100% of this could be wrong. It’s my current working model.
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Did you even read my first response to you?
“Anecdotally, you will find several members here that do just fine with only 1-3 meals a day (myself included).”
Then I followed it up with a scientific study, because I (falsely) assumed you might prefer that. Your initial post was so specific in its figures, I took you for someone who may prefer a scientific study to some anecdotal bro science.
During my 20s when I put on most of my muscle, I first started with Shelby Starnes. He had me doing like 6-7 meals a day with protein evenly spread out. And I progressed nicely. Beyond that, when I stopped working with him, I went back to just 2-3 meals a day but kept my same macros. And I continued to progress nicely. Now 10 years later, whether cutting, gaining, or trying to recomp it has really mattered zero how many meals over which I divide my macros. It was simply a matter of personal preference. I never feel satiated only eating like 400 cal in one sitting, so I choose to eat 800-1k meals instead.
How did you come to the conclusion it was better to limit yourself to 20-40g of protein over several meals?
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That’s a pretty interesting study.
One thing to call out, this was specifically looking at the response to protein ingestion in the “post workout window”.
Exogenous-dietary-protein-derived amino acid appearance into the circulation was significantly higher in 100PRO when compared to 25PRO over the entire 12-h postprandial period (Figure 2B).
It is generally believed that protein ingestion stimulates whole-body protein synthesis rates up to a maximal level, after which excess amino acids are being directed toward oxidation.13,32Here, we observed a further increase in both whole-body protein synthesis and amino acid oxidation rates following the ingestion of 25 and 100 g protein, respectively (Figures 2G and 2H). However, the concurrent increase in amino acid oxidation rates was negligible when compared to the whole-body protein synthetic response (Figure 2J). Collectively, this resulted in a strong positive correlation between protein intake and whole-body protein net balance (Figure 2L). These data demonstrate that the ingestion of a large amount of protein results in prolonged protein digestion, amino acid absorption, and continued amino acid release into the circulation.
The greater metabolic responses were present during the early postprandial phase (0–4 h) but were even more pronounced during the prolonged postprandial phase (4–12 h). These data support our hypothesis that even very large amounts of dietary protein are effectively utilized to support postprandial tissue anabolism but require a more prolonged period for complete protein digestion and amino acid absorption to become available for incorporation into tissues.
The ingestion of 100 g protein resulted in several prolonged metabolic responses that did not return to baseline values at the end of the 12-h assessment period. Therefore, the cumulative metabolic responses are likely even bigger than we were able to observe, and our assessment of the metabolic fate of ingesting 100 g should be considered minimal estimates.
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That’s why steak and eggs >
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180 to 200 at a bw of @ 180 via beef, eggs, liver tabs, and an EAA
At about 1.4 atm. First time competitor (Men’s Masters Bodybuilding) this upcoming August. Been on roughly 1.2 to 1.4 over the last 7 months (offseason through early prep), trying to keep as much muscle as possible as we cut down.
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No, he didn’t. Just like he didnt read the study.
He doesnt want to listen, he wants to be heard.
^terrible strategy for randoms who dont post their physique and cant make educated arguments.
1.25 g per lbs. of bodyweight.
Currently 230lb and blasting soon and will be 400g+ a day
1.3 grams per pound of body weight. That’s the top end of the Tagawa study results for hypertrophy and now that I’m in my mid forties I assume that I need all I can get.