how much protein can my body consume and use for building muscle in a single meal?
Posted on by Anonymous
how much protein can my body consume and use for building muscle in a single meal? I know the 20g myth is bullshit, but sometimes I see like 40g and other times I see 300g
https://www.frontiersin.org/articles/10.3389/fphys.2015.00245/full?amp=1 > Alternatively phrased, ingestion of 20 g of protein resulted in 89% of the response conferred by ingestion of 40 g. In young, resistance-trained (≥6 months previous weight-lifting experience) men 20 g of whey protein following unilateral RE was also shown to sufficiently stimulate post-absorptive MPS with no further increase ingesting 40 g (Witard et al., 2014a). It appears that 20 g of whey protein (or ~0.25 g protein/kg) is an ample amount of protein to ingest for healthy young men both at rest (Cuthbertson et al., 2005) and after exercise (Moore et al., 2009) regardless of training status (Witard et al., 2014a). Similar results have also been found at rest using whole food (90% lean ground beef) in young men and women where a moderate (~30 g protein) amount was just as effective as a high (~90 g protein) amount at stimulating MPS (Symons et al., 2009). Altogether, these results suggest that 20 g is the maximally effective protein dose per meal in healthy, young individuals. Protein consumed beyond this level is oxidized at a higher rate (Moore et al., 2009; Witard et al., 2014a) and results in urea production (Witard et al., 2014a) indicating there is a limit of AAs that can be used for MPS.
MPS = Muscle protein synthesis
Congrats on being tricked into buying shit like “protein water” what a goood little consooomer you are
its been debunked
2 years ago
Anonymous
Not a zoomer. Provide a journal article
2 years ago
Anonymous
>I wont accept your source because I just wont
concession accepted
2 years ago
Anonymous
His video has eight references. Of those eight only five discuss protein consumption and MPS.
Four of those state that the benefits plateau around 20grams, these are the studies he says to ignore. He does not identify any methodological flaws with the studies he just says to ignore their results.
Only one article (n of 30) says more (40grams) produces better MPS. This is the basis of the “debunking”.
kek
2 years ago
Anonymous
so its not 20g? got it
2 years ago
Anonymous
An incredibly small study funded by a company that sells whey protein and that hasn’t been replicated is not enough to dismiss larger studies and reviews.
This “moar protein = moar gains” mindset is utter memetier
2 years ago
Anonymous
but you said >Four of those state that the benefits plateau around 20grams
so your body can use more than 20g for protein in a single meal >This “moar protein = moar gains” mindset is utter memetier
no, 20g per meal is fricking moronic, by that logic even if you had 5 fricking meals a day thatd only be 100g, which is enough if youre a fricking 5'3 female. how the frick do you think our ancestors ate for hundreds of thousands of years? evenly distributing their food around the day? youre stupid as frick following disinfo because youre a contrarian
2 years ago
Anonymous
> so your body can use more than 20g for protein in a single meal
The consensus of the scientific literature says the limit is around that point. Industry funded outlier studies should be viewed in context of the rest of the evidence.
> no, 20g per meal is fricking moronic, by that logic even if you had 5 fricking meals a day thatd only be 100g, which is enough if youre a fricking 5'3 female. how the frick do you think our ancestors ate for hundreds of thousands of years? evenly distributing their food around the day? youre stupid as frick following disinfo because youre a contrarian
Nutritional recommendations in every developed country around the world concluded that around 50grams a day was sufficient for our needs. These were nearly all developed in the 40s and 50s when the majority of the working population did physically intensive jobs and this recommendation was deemed adequate enough for them.
Since then we’ve had first bodybuilders and later actors attribute their physiques to high protein diets (look up the diet hugh jackman said he followed for one of those wolverine films, he claimed to wake up at three in the morning to consume a protein shake before returning to bed) and not the roids many of these still pretend they didn’t take.
Subsequently companies have figured out that they can stick “high protein” on cereal, water, candy, dairy wastage, etc… and the tricked and obsessed will buy it.
I advise you have a read of this:
https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
High protein is just an expensive piss diet.
2 years ago
Anonymous
There are multiple of them in the video description
2 years ago
Anonymous
post body. curious how massive a guy who takes youtube shit as factual sources is. you must be huge!
2 years ago
Anonymous
>no argument
concession accepted
2 years ago
Anonymous
>no body pic
as expected. carry on DYEL
2 years ago
Anonymous
have fun eating only 20g protein a meal because youre scared of shitty disinfo
2 years ago
Anonymous
disinfo that's backed up by science, you mean? the other guy posted an actual source and your response was a clickbait youtube video. do you really not see the difference here?
2 years ago
Anonymous
you didnt even watch the video lmao
2 years ago
Anonymous
why would i? nobody in their right mind would watch such tripe. answer my question. do you really not see the difference between an actual source and a clickbait youtube video?
2 years ago
Anonymous
>why would i?
stopped reading here, youre too scared to see any sources that disagree with your point of view, try talking to me when you actual watch the video and realize how moronic you are
2 years ago
Anonymous
>i can't read
oh, so that's why you didn't read the article. lol
https://www.frontiersin.org/articles/10.3389/fphys.2015.00245/full?amp=1 > Alternatively phrased, ingestion of 20 g of protein resulted in 89% of the response conferred by ingestion of 40 g. In young, resistance-trained (≥6 months previous weight-lifting experience) men 20 g of whey protein following unilateral RE was also shown to sufficiently stimulate post-absorptive MPS with no further increase ingesting 40 g (Witard et al., 2014a). It appears that 20 g of whey protein (or ~0.25 g protein/kg) is an ample amount of protein to ingest for healthy young men both at rest (Cuthbertson et al., 2005) and after exercise (Moore et al., 2009) regardless of training status (Witard et al., 2014a). Similar results have also been found at rest using whole food (90% lean ground beef) in young men and women where a moderate (~30 g protein) amount was just as effective as a high (~90 g protein) amount at stimulating MPS (Symons et al., 2009). Altogether, these results suggest that 20 g is the maximally effective protein dose per meal in healthy, young individuals. Protein consumed beyond this level is oxidized at a higher rate (Moore et al., 2009; Witard et al., 2014a) and results in urea production (Witard et al., 2014a) indicating there is a limit of AAs that can be used for MPS.
MPS = Muscle protein synthesis
Congrats on being tricked into buying shit like “protein water” what a goood little consooomer you are
2g-3g per kg
25g, everything else is excreted in urine
kys Black person moron
no argument?
no source?
i wasn't the one making a claim. i am asking you to post an argument against his claim and you are refusing to
its been debunked
Not a zoomer. Provide a journal article
>I wont accept your source because I just wont
concession accepted
His video has eight references. Of those eight only five discuss protein consumption and MPS.
Four of those state that the benefits plateau around 20grams, these are the studies he says to ignore. He does not identify any methodological flaws with the studies he just says to ignore their results.
Only one article (n of 30) says more (40grams) produces better MPS. This is the basis of the “debunking”.
kek
so its not 20g? got it
An incredibly small study funded by a company that sells whey protein and that hasn’t been replicated is not enough to dismiss larger studies and reviews.
This “moar protein = moar gains” mindset is utter memetier
but you said
>Four of those state that the benefits plateau around 20grams
so your body can use more than 20g for protein in a single meal
>This “moar protein = moar gains” mindset is utter memetier
no, 20g per meal is fricking moronic, by that logic even if you had 5 fricking meals a day thatd only be 100g, which is enough if youre a fricking 5'3 female. how the frick do you think our ancestors ate for hundreds of thousands of years? evenly distributing their food around the day? youre stupid as frick following disinfo because youre a contrarian
> so your body can use more than 20g for protein in a single meal
The consensus of the scientific literature says the limit is around that point. Industry funded outlier studies should be viewed in context of the rest of the evidence.
> no, 20g per meal is fricking moronic, by that logic even if you had 5 fricking meals a day thatd only be 100g, which is enough if youre a fricking 5'3 female. how the frick do you think our ancestors ate for hundreds of thousands of years? evenly distributing their food around the day? youre stupid as frick following disinfo because youre a contrarian
Nutritional recommendations in every developed country around the world concluded that around 50grams a day was sufficient for our needs. These were nearly all developed in the 40s and 50s when the majority of the working population did physically intensive jobs and this recommendation was deemed adequate enough for them.
Since then we’ve had first bodybuilders and later actors attribute their physiques to high protein diets (look up the diet hugh jackman said he followed for one of those wolverine films, he claimed to wake up at three in the morning to consume a protein shake before returning to bed) and not the roids many of these still pretend they didn’t take.
Subsequently companies have figured out that they can stick “high protein” on cereal, water, candy, dairy wastage, etc… and the tricked and obsessed will buy it.
I advise you have a read of this:
https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
High protein is just an expensive piss diet.
There are multiple of them in the video description
post body. curious how massive a guy who takes youtube shit as factual sources is. you must be huge!
>no argument
concession accepted
>no body pic
as expected. carry on DYEL
have fun eating only 20g protein a meal because youre scared of shitty disinfo
disinfo that's backed up by science, you mean? the other guy posted an actual source and your response was a clickbait youtube video. do you really not see the difference here?
you didnt even watch the video lmao
why would i? nobody in their right mind would watch such tripe. answer my question. do you really not see the difference between an actual source and a clickbait youtube video?
>why would i?
stopped reading here, youre too scared to see any sources that disagree with your point of view, try talking to me when you actual watch the video and realize how moronic you are
>i can't read
oh, so that's why you didn't read the article. lol
>resorting to ad hominem
concession accepted
>ad hominem
hmm... like
?
https://www.frontiersin.org/articles/10.3389/fphys.2015.00245/full?amp=1
> Alternatively phrased, ingestion of 20 g of protein resulted in 89% of the response conferred by ingestion of 40 g. In young, resistance-trained (≥6 months previous weight-lifting experience) men 20 g of whey protein following unilateral RE was also shown to sufficiently stimulate post-absorptive MPS with no further increase ingesting 40 g (Witard et al., 2014a). It appears that 20 g of whey protein (or ~0.25 g protein/kg) is an ample amount of protein to ingest for healthy young men both at rest (Cuthbertson et al., 2005) and after exercise (Moore et al., 2009) regardless of training status (Witard et al., 2014a). Similar results have also been found at rest using whole food (90% lean ground beef) in young men and women where a moderate (~30 g protein) amount was just as effective as a high (~90 g protein) amount at stimulating MPS (Symons et al., 2009). Altogether, these results suggest that 20 g is the maximally effective protein dose per meal in healthy, young individuals. Protein consumed beyond this level is oxidized at a higher rate (Moore et al., 2009; Witard et al., 2014a) and results in urea production (Witard et al., 2014a) indicating there is a limit of AAs that can be used for MPS.
MPS = Muscle protein synthesis
Congrats on being tricked into buying shit like “protein water” what a goood little consooomer you are
>he ran
see how i play?