[JudoJosh]

Recent research

Is there a maximal anabolic response to protein intake with a meal?

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.

PMID: 23260197

Basically, the researchers conclude that the anabolic response to protein intake is not based solely on the rate of muscle protein synthesis but also on the rate of muscle protein breakdown. Previously it has been postulated that the maximum fractional synthetic rate of muscle protein synthesis following a meal occurs at around 20 – 30g of protein which has lead to the belief that one does not need more than this amount in a meal since this is where the maximal anabolic response can be achieved and anything more will not contribute further to an anabolic state. However the researchers from this study have concluded that the total anabolic response to protein intake is greater than is estimated by fractional synthetic rate calculations and that there is no "ceiling" to the anabolic response from protein consumption. In fact, they conclude that “the more protein in a meal, the more anabolism will be observed."

Or to put another way, while consuming more than 20-30g of protein in a meal may not lead to more protein synthesis, it may inhibit further muscle protein breakdown. Also that there is no real "ceiling" or limit to the anabolic response that can be had from protein consumption.


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[jswain34]

120 g post workout meal ftw! Great post judo. Love the info