Thread by @mackinprof

How much brotein do I need? A 🧵

Per meal protein doses to 'optimize' anabolism? Aka, "how much protein should I eat?" I think it's pretty clear that 20g does the job (1). The incremental rise in MPS from 20-40g was 14% (using egg protein in young men after an intense

leg workout). Witard et al. (2), once again, 20g gets the job done (whey protein and leg exercises only). In that study going from 20-40g gets you an extra 16% in MPS. MacNaughton et al. (3) say 40g > 20g for whole-body resistance exercise; the difference between MPS

from 20 to 40g was ~18% (see Figure below). Now we know acute measures of MPS (over h) don't align well with hypertrophy (4), yet some insist that 40g is 'better' than 20g. My bet, since only two doses were tested that 30g would have done just as good a job in stimulating MPS.

It's a statistical nuance that Macnaughton found what neither Moore nor Witard did. The dose of per meal protein to maximally stimulate MPS is still pretty close to 20-30g friends, especially if you're younger and lifting.

REFERENCES

1.Moore DR et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition 2009;89(1):161-8. doi: 10.3945/ajcn.2008.26401.

2.Witard OC et al. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American Journal of Clinical Nutrition 2014;99(1):86-95.

3.Macnaughton LS et al. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep 2016;4(15). doi: 10.14814/phy2.12893.

#hypertrophy #muscle #bodybuilding #gainz #muscle