Anabolic response to dietary protein after exercise has no upper limit: Study

[loco]

"The conventional wisdom is that the body can only absorb certain quantities of protein at once, leading to recommendations of protein spacing that dominate nutrition science. A new study tests a hypothesis centered on a simple question: What if the conventional wisdom is wrong?"

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans

Dec 19, 2023

The belief that the anabolic response to feeding during postexercise recovery is transient and has an upper limit and that excess amino acids are being oxidized lacks scientific proof. Using a comprehensive quadruple isotope tracer feeding-infusion approach, we show that the ingestion of 100 g protein results in a greater and more prolonged (>12 h) anabolic response when compared to the ingestion of 25 g protein. We demonstrate a dose-response increase in dietary-protein-derived plasma amino acid availability and subsequent incorporation into muscle protein. Ingestion of a large bolus of protein further increases whole-body protein net balance, mixed-muscle, myofibrillar, muscle connective, and plasma protein synthesis rates. Protein ingestion has a negligible impact on whole-body protein breakdown rates or amino acid oxidation rates. These findings demonstrate that the magnitude and duration of the anabolic response to protein ingestion is not restricted and has previously been underestimated in vivo in humans.

https://pubmed.ncbi.nlm.nih.gov/38118410/

[Rambone]

Fart Powder CEOs

[IroNat]

Joe Weider know.

[dj181]

Fart Powder CEOs

but they are very good for lazy dieters like me

thing is.... you dont need nearly as much as "they" say you do

[Thin Lizzy]

Joe Weider know.

100g is a lot of fart powder.

Either that or 15 eggs.

[loco]

Around 112g highly bioavailable protein in a 16oz ribeye steak...zero farts.

[Royalty]

It’s time

[loco]

Fart Powder CEOs

They're not saying we should consume more protein per day.  They are saying we can consume 100g protein or more per meal.  We don't have to spread out our daily dietary protein into four or more meals of 25g protein each as previously recommended.

This is good news for those of us who consume only one or two meals per day with no snacking in between

[oldtimer1]

Don't know what to believe anymore. There have been really good athletes who eat what would be for a bodybuilder a low protein diet.  All I know is after every weight workout I take in immediately 30 grams of first class protein. Does it do anything? No clue.

[wes]

Don't know what to believe anymore. There have been really good athletes who eat what would be for a bodybuilder a low protein diet.  All I know is after every weight workout I take in immediately 30 grams of first class protein. Does it do anything? No clue.

Well if nothing else,it cant hurt.

[Kwon]

After each session (be it the gym, a grass-stained sneaker session with a schmoe, or whatnot), i always ingest around 50g protein (not from the tap) within 30 minutes of peace.

[Rambone]

They're not saying we should consume more protein per day.  They are saying we can consume 100g protein or more per meal.  We don't have to spread out our daily dietary protein into four or more meals of 25g protein each as previously recommended.

This is good news for those of us who consume only one or two meals per day with no snacking in between

[wes]

 

[Coach is Back!]

No mention of carbs in this study. Protein and carbs work synergistically. 25,50,100 gms of protein should be a 2:1 carbs to protein. I feel I ruined my digestive system in the offseason after I won the Cal gaining size for the Nationals and my first pro show. Going from 193 at weigh ins to over 250 in the offseason. If you’re digestive system can handle 100grms at a sitting then so be it, but it won’t last long.

[oldtimer1]

No mention of carbs in this study. Protein and carbs work synergistically. 25,50,100 gms of protein should be a 2:1 carbs to protein. I feel I ruined my digestive system in the offseason after I won the Cal gaining size for the Nationals and my first pro show. Going from 193 at weigh ins to over 250 in the offseason. If you’re digestive system can handle 100grms at a sitting then so be it, but it won’t last long.

250lbs at your height!  That can't be healthy. Even 193 is pushing it.

[Coach is Back!]

250lbs at your height!  That can't be healthy. Even 193 is pushing it.

250 + at my height and age was way too much. It was only because of the moving the dates and venues because of the Chinavirus is why finally ended it. Too long dieting, too long being on a cycle and just too old to handle it anymore. 193 at weigh ins though I looked like death. Weighed in at 193 on a Friday, 202 at pre judging the next morning and 211 for the finals.

[oldtimer1]

250 + at my height and age was way too much. It was only because of the moving the dates and venues because of the Chinavirus is why finally ended it. Too long dieting, too long being on a cycle and just too old to handle it anymore. 193 at weigh ins though I looked like death. Weighed in at 193 on a Friday, 202 at pre judging the next morning and 211 for the finals.

Sorry for the way I worded it. Sounded like a dig.

As we age we have to push the health aspect of working out. Hang up the thong and the drugs.  Nothing wrong with being lean fit and athletic in your 60's. I see far too many guys in their 60's and even 70's juicing, saying look at me, give me some praise. The only thing I think of when I see it is I hope they have some great genes to avoid health issues because they are pushing every risk factor.

I was reading a blip about a school teacher in Men's Health years back.  He was enjoying the permabulker look lifting heavy doing little cardio.  He was wrestling with a student wrestler fooling around and tore his rotator cuff bad.  Even after the operation his shoulder wasn't the same. He started running, something he could do without irritating his shoulder.  Just started at 2 miles. Soon he was running far and fast. When he started to bring in lifting he realized it was over because of his damaged shoulder.  He said he turned to light weights and high reps with controlled cadences. The end results using no drugs was a ripped lean physique that was light years better than his heavy weight lifting sessions permabulker look. His advice was don't be afraid of light weights. I think he was saying in his own way to make a light weight heavy through short rests between sets, full range of motion and relatively slow rep speed.

  Not saying his approach is right for you or me. It just shows sometimes taking a health based approach to working out can lead to a great body as a by product. I have to tell you with my health issues and joint limitations I sometimes wonder what I'm waiting for?  Waiting to permanently ruin my shoulders, elbows, hip and knees?  Waiting to have heart issues because I carry too much weight? I've been doing this stupid activity for over 50 years.  Even gave up in my early 20's great running times to pursue looking big and I had no potential in bodybuilding but had potential in running.

[loco]

 

[loco]

If you’re digestive system can handle 100grms at a sitting then so be it, but it won’t last long.

Coach,

What human digestive system can't handle 100g or more of protein at a sitting?  Humans would have gone extinct if we couldn't handle that and much more protein in one sitting.  The Inuit would have gone extinct long ago.

I've been consuming 108g to 165g protein in one sitting daily for over four years, in the form of red meat. My digestion is better than ever.  Occasionally I go to a Brazilian steakhouse or Korean BBQ buffet and consume much more than that in one sitting with no digestive issues at all.  However, I don't eat carbs and very little to no plant-based foods.

Maybe it's the carbs, the fiber, and/or other natural plant-based "nutrient" people eat with their protein that gives them digestive issues.  I know that's the case with me for sure. 

Many people may have a mild allergy or intolerance to lysozyme protein in eggs, or casein protein in dairy, or tropomyosin in shellfish.  Those people may not be aware of this until they consume large amounts of these foods in one sitting over a long period of time.  However, no human is allergic to or intolerant of protein from muscle meat of ruminant animals, unless they develop Alpha-gal syndrome (AGS) from a tick bite.

but it won’t last long.

What won't last long?

Coach, here is the link to the entire study if you are interested:

https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2

[IroNat]

Don't know what to believe anymore. There have been really good athletes who eat what would be for a bodybuilder a low protein diet.  All I know is after every weight workout I take in immediately 30 grams of first class protein. Does it do anything? No clue.

 

[Van_Bilderass]

Don't know what to believe anymore. There have been really good athletes who eat what would be for a bodybuilder a low protein diet.  All I know is after every weight workout I take in immediately 30 grams of first class protein. Does it do anything? No clue.

Athlete yes, "bodybuilder" no. In some sports you can excel at with relatively low muscle mass anyway. I think we can say that from a lean body mass standpoint, relatively high protein is better, say more than the RDA, we've seen enough to conclude that. There are no heavyweight bodybuilders who eat low protein but you have the drug confounder of course. But the protein is necessary regardless.

[Van_Bilderass]

Coach,

What human digestive system can't handle 100g or more of protein at a sitting?  Humans would have gone extinct if we couldn't handle that and much more protein in one sitting.  The Inuit would have gone extinct long ago.

I've been consuming 108g to 165g protein in one sitting daily for over four years, in the form of red meat. My digestion is better than ever.  Occasionally I go to a Brazilian steakhouse or Korean BBQ buffet and consume much more than that in one sitting with no digestive issues at all.  However, I don't eat carbs and very little to no plant-based foods.

Maybe it's the carbs, the fiber, and/or other natural plant-based "nutrient" people eat with their protein that gives them digestive issues.  I know that's the case with me for sure. 

Many people may have a mild allergy or intolerance to lysozyme protein in eggs, or casein protein in dairy, or tropomyosin in shellfish.  Those people may not be aware of this until they consume large amounts of these foods in one sitting over a long period of time.  However, no human is allergic to or intolerant of protein from muscle meat of ruminant animals, unless they develop Alpha-gal syndrome (AGS) from a tick bite.

What won't last long?

Coach, here is the link to the entire study if you are interested:

https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2

It's likely anabolics induce digestive issues as well. That combined with tons of food equals issues eventually. Pretty much all advanced bodybuilders have digestive issues, sometimes to the point that it stops their career.

I have tremendous reflux problems as well.

[Dokey111]

Don't know what to believe anymore.

end thread

[pamith]

So true, that's why when you eat a lot after a workout your muscles swell up like a mofo, srs

[Flexacon]

They used a 100g of milk protein (80% casein protein) to show it provides a better anabolic response over a longer period of time than 25g of milk protein.

I'm not sure if this is exactly new information as casein has always known to be a slow digesting protein. The first bodybuilding diets I saw on ABCBodybuilding 20 plus years recommended taking casein protein or cottage cheese at night for this very reason.

I don't think you'd get the same results using 100g of fast acting whey