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Moderate Amounts Of Protein Per Meal Found Best For Building Muscle.

Quote:

Moderate Amounts Of Protein Per Meal Found Best For Building Muscle.

ScienceDaily (Oct. 27, 2009) — For thousands of years, people have believed that eating large amounts of protein made it easier to build bigger, stronger muscles. Take Milo of Croton, the winner of five consecutive Olympic wrestling championships in the sixth century BC: If ancient writers are to be believed, he built his crushing strength in part by consuming 20 pounds of meat every day.

No modern athlete would go to such extremes, but Milo's legacy survives in the high-protein diets of bodybuilders and the meat-heavy training tables of today's college football teams. A recent study by University of Texas Medical Branch at Galveston metabolism researchers, however, provides evidence that strongly contradicts this ancient tradition. It also suggests practical ways to both improve normal American eating patterns and reduce muscle loss in the elderly.

The study's results, obtained by measuring muscle synthesis rates in volunteers who consumed different amounts of lean beef, show that only about the first 30 grams (just over one ounce) of dietary protein consumed in a meal actually produce muscle.

http://www.sciencedaily.com/releases...1026125543.htm

http://www.ncbi.nlm.nih.gov/pmc/arti...4/?tool=pubmed

See also -

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.

So this is basically saying the whole "eat no more than 30 grams per meal as the excess will be used as energy"? The study indicated that it was 17 young and 17 old people....do you think it would make a difference if it was 17 athletes versus 17 sedentary?

Sedentary people will have different protein requirements than more active people if muscle building is the goal. That and exercise stimulates growth.....as seen when you put one arm in a cast and eat all the protein you want, one arm is normal (muscles were used) and one is deteriorated.

While I do agree the amount of protein needed daily is much less than most people think with the bodybuilding mentality....not buying the age old myth of you can only digest and use 30g of protein per meal (especially when it is whole foods that takes hours to digest and assimilate).

30 grams of protein per one ounce? That sounds odd.

I remember a post, or maybe even an article by Lyle a while back pointing out how elderly responded differently to amino acid "pulses" differently than those in the younger, more common age group (which, honestly could be anywhere between 12 years and 65 years, or older). For the life of me I can't find the paper if he posted it (I usually download the studies/abstracts if he posts them on his forum), and can't remember how it was different, I just remember one group had a significantly different effect.

Think the casein vs. whey debate.

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Originally Posted by Allen Yeh (Post 64634)

Assuming that an athlete is around average weight three meals per day plus snacks each providing up to 30g of protein would result in protein intakes >1g/kg/d, effectively a high protein diet, so I doubt it makes much difference that this study was conducted on none athletes.

Regardless of the results of this study it makes sense from a practical perspective for an athlete to eat small meals throughout the day as this avoids the gastrointestinal discomfort that inevitably results from trying to cram in all your food in one or two large meals.

I guess to me 90g/day seems to be on the low end of the spectrum since I've been in the a community of people that regularly go for 1g/bw.

This is just anecdotal but when I'm IF'ing I seem to need less protein and calories overall in my day for maintenance than when I'm eating 3+ meals per day.

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Originally Posted by Allen Yeh (Post 64685)

Three meals per day plus snacks would be more than 90g of protein per day which is more than enough for most people assuming that calorie intake is adequate.

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Originally Posted by Allen Yeh (Post 64685)

I

This is just anecdotal but when I'm IF'ing I seem to need less protein and calories overall in my day for maintenance than when I'm eating 3+ meals per day.

Allen;

I find the same is true for me. I IF M-F, skip breakfast, eat lunch/dinner, no snacking.

Jay

Body comp always seems to look better in the mirror after a day of IF with evenly spaced meals vs. eating 3 - 4 meals a day too, wether the amount is moderate or not.

John Beradi on the 30g protein limit:

http://www.precisionnutrition.com/protein-limit