Thanks overload.
I will be drug free throughout the entire process, not even eca will be used.
I believe the science to be true so I am willing to stick to this 100%.
Everything I am doing is being documented here, so it will be repeatable as well for any doubters.
The only issue I am questioning is the 20g of protein being optimal to maximise synthesis compared with 1g per lb being optimal - while I believe the 20g study was well done, and shows clearly that any protein ingested more than 20g is burned as energy, there are also others that concluded 1g per pound to be optimal. Which I believe would be around 50g per day more than I am currently eating.
there are other studies that back the 20g study’s findings too though i.e. the 30g of beef study showing the same, along with protein sparring modified fast studies, and intermittent dieting studies also showing low protein intakes fully capable of maintaining and even increasing muscle mass during calorie restriction.
However although these studies show how to maximise synthesis, they are neglecting/ignoring the protein breakdown issue. The intermittent fasting studies show that the body is doing something to maintain muscle - either by increasing the synthesis response to protein ingestion and/or reducing its own breakdown. I find the up-regulation of synthesis doubtful due to both the 20g, and 30g studies showing the same thing, and also countless other studies that show the same synthesis response in regard to protein ingestion i.e. synthesis increases for 2 hours (some studies done after overnight fasts, some not)
The more likely scenario in the IF studies in my mind is the body reduces breakdown rates to compensate for the lower level intake of protein. While synthesis response only affected by protein ingestion.
So if I am correct the ideal meal schedule would be to eat 20g of protein every 2 hours, to maximise synthesis rates, while eating carbs, and some saturated fats at each meal to maximise/maintain a higher insulin release and thus reduce protein breakdown/protein uptake by muscles.
However it is not that easy as there is also the refractory issue at play. When any protein is still in your system being digested after the 2 hours any further protein ingestion is unable to stimulate synthesis. So ideally we need to eat a protein that is digested at a rate of 10g per hour so it will be out of your system by the time you eat again.
According to studies only whey and pork tenderloin digests that quickly i.e. 8-10g/h and 10g/h respectively. As no studies have been done yet on the digestion rates of beef, chicken, fish etc I do not know if these would digest as fast as the pork. I can only hope so as they are meat and I like them
Perhaps real meat also reduces protein breakdown more than dairy proteins (specifically casein which is its best quality, whey has a mixed breakdown rates is studies, and never as good as casein).
This could mean eating small portions of meat every few hours is optimal (who knew
)
With my diet set out the way it is obviously I am hoping that the 30ish grams of protein I get each meal every 4-5 hours are digesting at a rate of between 7-10g per hour. I don't sweat the few extra grams/calories over 20g that are being burned as energy. Eating this way is not maximising synthesis response to every 2 hours, but roughly every 4-5 hours, which allows me to eat on a more normal schedule, and almost guarantees me a synthesis response when I do eat. Rather than having me glued to a shaker bottle and hoping all protein is digested in time every 2 hours. My hope is also that my insulin levels will be higher and hence reducing breakdown rates/ increasing protein uptake all day long due to my higher carbs and fat meals, with some emphasis on junk food/candy.
While keeping an eye on reducing overall energy macros/calories over time to keep fat losses going of course.
Perhaps this helps explain my diet strategies more, any why I prefer junk food over a meal when I have a few extra calories left in the day.
