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A new research study paper was published on Dec 19, 2023, in the journal Cell Reports Medicine. The research is considered a landmark study because it results in a paradigm shift. The research study quashes the argument that ~ 20 g of protein is the maximum amount one should consume post-workout for growing (anabolism). Otherwise, according to gym lore, anything above that is wasted protein and injurious (oxidation).
Not so, says this research study.
It's a free link and worth reading if you wish to understand how protein builds muscle.
citation:
Trommelen, Jorn, et al. "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans." Cell Reports Medicine 4.12 (2023).
Not so, says this research study.
It's a free link and worth reading if you wish to understand how protein builds muscle.
citation:
Trommelen, Jorn, et al. "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans." Cell Reports Medicine 4.12 (2023).
It is generally believed that the ingestion of ∼20 g protein maximizes postprandial muscle protein synthesis rates at rest and during recovery from exercise in healthy, young adults. However, the clinical evidence for this is based on dose-response studies with a small range of protein intakes (≤45 g) and relative short assessment periods (≤6 h).18,19,20 Here, we comprehensively assessed the time course of postprandial protein handling by applying a quadruple isotope tracer feeding-infusion approach in vivo in humans. To investigate potential upper limits and/or sustained elevation of postprandial protein metabolism, we provided the proposed optimal amount (25 g) and the largest amount of protein that we consider feasible to consume in a single meal (100 g) and evaluated postprandial protein handling throughout a prolonged 12-h assessment period. We observed higher plasma, muscle, and whole-body protein synthesis rates following the ingestion of 100 g protein when compared to 25 g protein and placebo, respectively. The greater metabolic responses were present during the early postprandial phase (0–4 h) but were even more pronounced during the prolonged postprandial phase (4–12 h). These data support our hypothesis that even very large amounts of dietary protein are effectively utilized to support postprandial tissue anabolism but require a more prolonged period for complete protein digestion and amino acid absorption to become available for incorporation into tissues.
It has been proposed that when dietary protein is consumed beyond the rate by which it can be utilized for protein synthesis, the excess amino acids will be directed toward oxidation.13,32 Our data do not provide any evidence for an upper limit to the whole-body protein synthetic response and, therefore, any disproportional increase in amino acid oxidation following the ingestion of a large amount of protein.
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