you need 30-40g of protein every 3 hours for optimal gains (proof)(no broscience)

[watsdoingbrah]

absorption =/= utilization

your body can absorb all protein, but it wont utilize all of it.

you need to eat 30-40g of protein MAX every 3 hours to optimize protein synthesis and anabolic response. you can still have 100g of protein in a meal, but a person who eats only 30-40g protein in that meal will have better protein synthesis

[dunners99]

not watching some 13 min youtube know it all... weak proof OP

[Enzant]

So your proof is a video sponsored by a supp selling company?

[watsdoingbrah]

not watching some 13 min youtube know it all... weak proof OP

thats up to you my man

[magnum102]

doesn't that completely go against leangains?

[Azzurrah]

lmao

http://www.clinicalnutritionjournal....266-X/abstract

Several recent publications indicate that the maximum stimulation of muscle protein fractional synthetic rate occurs with intake of 20–30 g protein. This finding has led to the concept that there is a maximal anabolic response to protein intake with a meal, and that the normal amount of protein eaten with dinner will generally exceed the maximally-effective intake of protein.

However, protein breakdown has not been taken into account when evaluating the anabolic response to protein intake. Protein anabolism occurs only when protein synthesis exceeds protein breakdown.

Higher protein intakes when protein synthesis is maximized is characterized by suppressed protein breakdown and via that mechanism leads to a greater anabolic response. This explains why when net protein synthesis is measured, the relationship between amino acid availability and net gain remains linear, without any apparent plateau of effect at higher levels of availability.

We conclude that there is no practical upper limit to the anabolic response to protein or amino acid intake in the context of a meal.

[watsdoingbrah]

doesn't that completely go against leangains?

yes

[eXtine]

u dont digest all 100 g of protein immediately when you get off the dinner table u moron, if 100g of protein are completely absorbed over 5-8 hours, that is more than fine so ur dumb

100g/5= digested 20g per hour at the fastest

so ideally u want even more protein in post workout meal if u had none before workout

30g*24 hours = 720 g per day maximum lol

[SpaceC]

Sorry bro, I know it's Layne, but I trust Martin Berkhan above anyone else. I've seen the results firsthand.
In the Army I'd live on one meal a day, just ate all my cals and macro's for the day in one meal.

[ho_124]

I really hate all this talk about what the actual science is, because the truth is, that it is a poorly researched topic. I'm in the science field and and the things some of the so called studies and evidence used to back up a claim are just terrible. Truth is all scientists have to compete for funding. Things like AIDs and cancer research are way more important than figuring out the optimal protein absorption after a meal. No one wants to do those studies, there isn't money for those studies, there are also a million variables when it comes to athletic training and humans, and no one really benefits. So what if you find out the optimal or max protein absorption over a given time? Who really benefits? It's not like it is going to drastically change lives.

Everyone is busting their balls over how much protein, what training program. 99% of people are just looking to lift to look better and get stronger as a hobby. Just lift heavy and consistently and eat all the food you need. Jesus.

[watsdoingbrah]

u dont digest all 100 g of protein immediately when you get off the dinner table u moron, if 100g of protein are completely absorbed over 5-8 hours, that is more than fine so ur dumb

100g/5= digested 20g per hour at the fastest

so ideally u want even more protein in post workout meal if u had none before workout

ur body can digest all of it but not all of it will be used for muscle repair

[eXtine]

ur body can digest all of it but not all of it will be used for muscle repair

do u even know how digestion works? u dont digest all 200g of protein in one hour after eating, u digest a little at a time. morons gana moron

[watsdoingbrah]

do u even know how digestion works? u dont digest all 200g of protein in one hour after eating, u digest a little at a time. morons gana moron

it does not matter. only 30-40g will be used for protein synthesis.

[naich]

the proof is in my nut sack(srs)(no broscience)(vids)

[CarlWayne88]

i just eat 300g for breakfast then dont worry about the rest

[eXtine]

it does not matter. only 30-40g will be used for protein synthesis.

edited :30g every 3 hour, means 4*30g 120g PER DAY LOL. go back to elementary school plz

[watsdoingbrah]

30g per hour, means 24*30g 720g PER DAY LOL. go back to elementary school plz

30-40g every 3 hours

[eXtine]

30-40g every 3 hours

edited

[PhilAUS]

just eat, sleep and lift,

aint no more complex then that

[watsdoingbrah]

i just eat 300g for breakfast then dont worry about the rest

but a person who eats 30-40g every 3 hours will have better protein synthesis and thus more gains, u jelly?

[bogui94]

30-40g every 3 hours

blackkidoh.gif

[zinkhan99]

how about no, I see no difference timing my meals or not, been doing IF and results are great, usually eating all of it within 5 h window

[watsdoingbrah]

in after people believing martin berkham and ian mccarthy over layne norton and his studies

[KevJr88]

The kind of stuff you guys are worrying about, doesn't need to be worried about unless you are a top level body builder. Most of this forum hasn't been lifting longer than a year. What you need to be worried about is finding a good routine, and eating a good diet (whatever that means to you, as long as you're getting results).

[saresky]

absorption =/= utilization

your body can absorb all protein, but it wont utilize all of it.

you need to eat 30-40g of protein MAX every 3 hours to optimize protein synthesis and anabolic response. you can still have 100g of protein in a meal, but a person who eats only 30-40g protein in that meal will have better protein synthesis

THANK YOU!! I just linked a protein question to this

[talik]

not watching some 13 min youtube know it all... weak proof OP

You watch your whore mouth when layne norton is speaking *******.

[zinkhan99]

in after people believing martin berkham and ian mccarthy over layne norton and his studies

lol at people timing their protein meals. outdated concept, just eat sleep and lift

[watsdoingbrah]

Sorry bro, I know it's Layne, but I trust Martin Berkhan above anyone else. I've seen the results firsthand.
In the Army I'd live on one meal a day, just ate all my cals and macro's for the day in one meal.

vs

[Tomohawk92]

lmao

http://www.clinicalnutritionjournal....266-X/abstract

Several recent publications indicate that the maximum stimulation of muscle protein fractional synthetic rate occurs with intake of 20–30 g protein. This finding has led to the concept that there is a maximal anabolic response to protein intake with a meal, and that the normal amount of protein eaten with dinner will generally exceed the maximally-effective intake of protein.

However, protein breakdown has not been taken into account when evaluating the anabolic response to protein intake. Protein anabolism occurs only when protein synthesis exceeds protein breakdown.

Higher protein intakes when protein synthesis is maximized is characterized by suppressed protein breakdown and via that mechanism leads to a greater anabolic response. This explains why when net protein synthesis is measured, the relationship between amino acid availability and net gain remains linear, without any apparent plateau of effect at higher levels of availability.

We conclude that there is no practical upper limit to the anabolic response to protein or amino acid intake in the context of a meal.

this implies that if you eat 1000 grams of protein a day you'll be lou ferrigno in no time.
no f*cking thanks

i saw a real study that showed explicit plateauing at approximately 30g. looking for it atm

[levijay]

I believe OP, because he sucks 30 cawks every 3 hours