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Much literature currently touts the daily protein intake should be somewhere between .8g/lbs - 1.2g/lbs with some sources suggesting the upper limit should be as high as 1.4g/lbs. For me I am trying to get a little over 1g/lbs which is 318g/day.
But what about protein timing? Dr. Caoileann Murphy from McMaster University writes that our bodies are in a constant cycle of muscle loss and hypertrophy. We need to strive for a energy balance that leans on the side of muscle hypertrophy over muscle loss. How this happens is the protein in a meal will increase the amino acid content in the blood and stimulate muscle protein synthesis. Leucine is especially important for triggering muscle protein synthesis but all amino acids are needed as building blocks for the process. Both Dr. Murphy and Dr. Kevin Tipton of the University of Sirling believe we can only process around 25g/kg of protein at a time and then our body is back to its baseline and ready for another bout of muscle protein synthesis after 3 hours. The reason muscle protein synthesis cannot be maintained is the energy, adenosine triphosphate (ATP), in our cells is unable to maintain its level and declines. Our body needs to rest to recover the expended ATP. If there is extra protein, the amino acids in the blood will remain elevated, urea production and amino acid oxidation will increase, and protein synthesis will decline. This means for me I should consume at least 36g/meal of protein every 3 hours to create a positive energy balance and make muscle gains (I am going try to get 50g/meal because extra protein has other benefits in the body and I do not know how elevated hormones affect the process but I bet it increases the rate of muscle protein synthesis).
As an added bonus, protein synthesis creates a greater energy expenditure.
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But what about protein timing? Dr. Caoileann Murphy from McMaster University writes that our bodies are in a constant cycle of muscle loss and hypertrophy. We need to strive for a energy balance that leans on the side of muscle hypertrophy over muscle loss. How this happens is the protein in a meal will increase the amino acid content in the blood and stimulate muscle protein synthesis. Leucine is especially important for triggering muscle protein synthesis but all amino acids are needed as building blocks for the process. Both Dr. Murphy and Dr. Kevin Tipton of the University of Sirling believe we can only process around 25g/kg of protein at a time and then our body is back to its baseline and ready for another bout of muscle protein synthesis after 3 hours. The reason muscle protein synthesis cannot be maintained is the energy, adenosine triphosphate (ATP), in our cells is unable to maintain its level and declines. Our body needs to rest to recover the expended ATP. If there is extra protein, the amino acids in the blood will remain elevated, urea production and amino acid oxidation will increase, and protein synthesis will decline. This means for me I should consume at least 36g/meal of protein every 3 hours to create a positive energy balance and make muscle gains (I am going try to get 50g/meal because extra protein has other benefits in the body and I do not know how elevated hormones affect the process but I bet it increases the rate of muscle protein synthesis).
As an added bonus, protein synthesis creates a greater energy expenditure.
Sent from my SM-G930R4 using Tapatalk
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