A new study challenges the long-held belief that distributing protein intake into smaller portions throughout the day is the best way to maximize muscle growth. The study found that consuming a single serving of 100 grams of milk protein following resistance exercise led to the highest peak and longest rates of muscle protein synthesis for the entire 12-hour duration of the trial. This suggests that an upper limit to the amount of protein your body can utilize may not exist or is much higher than previously believed.
Key findings of the study include:
- Consuming 100 grams of protein led to significantly higher peak and longest rates of muscle protein synthesis compared to 25 grams.
- Protein net balance was significantly higher, indicating that the body can utilize more protein than previously thought.
- Oxidation rates were similar between 25 and 100 grams, contradicting the idea that excess protein is wasted.
The researchers presented a comprehensive and robust dataset, using a new and improved version of intrinsically labeled protein paired with a quadruple stable isotope amino acid infusion, making their methods to measure protein synthesis one of the best available. However, it is important to note that the subjects were recreationally active young male adults, and more research is needed to generalize the findings to other populations.
The main takeaway is that ensuring adequate overall protein intake is crucial, and the distribution of protein intake throughout the day may not significantly impact muscle growth. Advanced trainees might want to consider splitting their protein into smaller meals until more research is available, but they can probably consume more protein in one meal than they think. The study provides a positive mechanistic outcome, suggesting that getting most of your protein in one meal doesn't affect muscle growth, but more research is needed to confirm this.
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