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  1. #1
    Registered Lifter boo99's Avatar
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    New study suggests higher Protein may be needed

    New study suggesting that previously suggested protein intake may need to be higher to maximize MPS for those with a habitually higher intake.

    Thank you to Brad Shoenfeld who just posted this on IG.



    https://academic.oup.com/jn/advance-...nxz249/5588642

    The capacity to enhance whole-body net balance may be greater than previously suggested to maximize muscle protein synthesis in resistance-trained athletes accustomed to a high habitual protein intake.
    Discuss....?
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    Gaintaining Mrpb's Avatar
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    I have not read this study yet but I noticed Menno Henselmans commented on it:

    "In a new study by Mazzulla et al. (2019), the authors suggest protein requirements are higher than previously measured.

    The current body of evidence strongly indicates you need only 1.6 g/kg/d of protein (0.72 g/lb/d) to maximize gains in strength and muscle mass. That's total protein intake for total bodyweight per day.

    This evidence includes the latest meta-analysis and a RCT study I co-authored. You can find all the studies in my article on the Optimal Protein Intake on my website.

    In the new study, the authors used the indicator amino acid oxidation (IAAO) technique to estimate the protein intake required to maximize whole-body protein balance.
    They concluded 2 g/kg/d was needed.

    However, the actual study measurement period was only 8 hours and directly after a full-body workout after 2 days of protein deprivation (1.2 g/g/d). So this study didn’t actually measure total daily protein requirements in normal scenarios but rather protein requirements in the immediate post-exercise period after being protein deprived.

    It’s also worth noting that the study had only 7 participants and 2 previous studies using the same method reached protein requirement estimates of 1.5 and 1.7 g/kg/d.

    Moreover, whole-body protein requirements may not coincide with muscle protein requirements. After a certain point, the requirements for maximum muscle growth may be covered, but additional protein may still stimulate protein synthesis in other tissues, such as skin, hair and organs.

    In conclusion, this study doesn't come close to showing we need 2 g/kg/d of protein. It rather suggests we need a correspondingly high protein intake specifically post-workout, if we didn't have that much protein in the period beforehand.

    In line with this evidence, I recommend higher protein intakes per meal in the anabolic window after your workouts. That's when protein synthesis levels can reach much higher levels than normal and most of your recovery and gains take place.
    PS. Brad has not posted this study on Facebook. I may have to join Instagram. Grrrr...
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  3. #3
    Registered Lifter boo99's Avatar
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    Originally Posted by Mrpb View Post
    I have not read this study yet but I noticed Menno Henselmans commented on it:



    PS. Brad has not posted this study on Facebook. I may have to join Instagram. Grrrr...
    Thanks for Mennos take on it. Interesting.

    Either way it doesn't change my thought on my own intake, I'm already up there.

    Yes I think it would be worth it to get on IG. I don't have or use FB but on IG you'll get a pop up notification/sound when someone posts something new if you set it to do so
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    Is this the real life? Budjola's Avatar
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    so my carnivore diet is not complete bs i guess. lol
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    team ketchup AdamWW's Avatar
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    Originally Posted by Budjola View Post
    so my carnivore diet is not complete bs i guess. lol
    Pretty sure the study isn't on a carnivore diet...

    Plants contain protein as well... so...
    The power of carbs compels me!
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    Is this the real life? Budjola's Avatar
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    Originally Posted by AdamWW View Post
    Pretty sure the study isn't on a carnivore diet...

    Plants contain protein as well... so...
    i know man im joking
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    Registered Lifter boo99's Avatar
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    @Mrpb

    Just read Mennos take on that study finally in detail and he raises some good points about the flaws in that study

    My question is why even do/publish that study and stir up protein intake debates by reaching the conclusion they did?

    Makes no sense

    Curious to see if Brad comments on Mennos take on this; after all Brad did post it on his IG so I suppose he has no issue with the study
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  8. #8
    Common sense/moderation. gbullock32's Avatar
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    Originally Posted by boo99 View Post
    @Mrpb

    Just read Mennos take on that study finally in detail and he raises some good points about the flaws in that study

    My question is why even do/publish that study and stir up protein intake debates by reaching the conclusion they did?

    Makes no sense

    Curious to see if Brad comments on Mennos take on this; after all Brad did post it on his IG so I suppose he has no issue with the study
    So the argument is the body builds a tolerance to protein intake which blunts MPS; not sure I'd buy into that without some solid evidence. Sure people build tolerances to many substances, but protein seems unlikely, the body is pretty efficient and this would be rather backwards.

    Also... of course it makes sense... clicks get money, say something to get attention and clicks.
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    Registered Lifter boo99's Avatar
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    Originally Posted by gbullock32 View Post
    So the argument is the body builds a tolerance to protein intake which blunts MPS; not sure I'd buy into that without some solid evidence. Sure people build tolerances to many substances, but protein seems unlikely, the body is pretty efficient and this would be rather backwards.

    Also... of course it makes sense... clicks get money, say something to get attention and clicks.
    Yes makes sense about the money $

    Building tolerance to protein, seems unlikely I suppose
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  10. #10
    Gaintaining Mrpb's Avatar
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    Originally Posted by boo99 View Post
    @Mrpb

    Just read Mennos take on that study finally in detail and he raises some good points about the flaws in that study

    My question is why even do/publish that study and stir up protein intake debates by reaching the conclusion they did?

    Makes no sense

    Curious to see if Brad comments on Mennos take on this; after all Brad did post it on his IG so I suppose he has no issue with the study
    The fact that the study measured whole-body protein instead of muscle protein renders it completely useless for conclusions about muscle.

    Why Brad posts it anyway? I think Brad likes high protein intake.
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  11. #11
    Registered Lifter boo99's Avatar
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    Originally Posted by Mrpb View Post
    The fact that the study measured whole-body protein instead of muscle protein renders it completely useless for conclusions about muscle.

    Why Brad posts it anyway? I think Brad likes high protein intake.

    Yes if it focused on muscle protein then they might have been on to something but it doesn't

    Menno posted his thoughts on IG a few hours ago

    Still want to see Brad comment on that
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    Originally Posted by boo99 View Post
    Yes if it focused on muscle protein then they might have been on to something but it doesn't

    Menno posted his thoughts on IG a few hours ago

    Still want to see Brad comment on that
    If you check the comments underneath Brad's IG post you'll see someone mention Menno. Brad replies to that. He's claiming he's going by other studies.

    Maybe he's referring to the studies in older people because after all, Brad ain't 21 anymore 😉
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    Originally Posted by Mrpb View Post
    If you check the comments underneath Brad's IG post you'll see someone mention Menno. Brad replies to that. He's claiming he's going by other studies.

    Maybe he's referring to the studies in older people because after all, Brad ain't 21 anymore 😉
    Lol, no he's not

    Usually I don't look at the comments much on IG, but will at these

    Thanks
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    Originally Posted by gbullock32 View Post
    So the argument is the body builds a tolerance to protein intake which blunts MPS; not sure I'd buy into that without some solid evidence. Sure people build tolerances to many substances, but protein seems unlikely, the body is pretty efficient and this would be rather backwards.

    Also... of course it makes sense... clicks get money, say something to get attention and clicks.
    Are they saying that you build a protein tolerance in respect to MPS, or you build a tolerance to the effects of individual amino acids? I supposed both could be connected.
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