Should You Count Trace Proteins? (The Truth About Protein for Muscle Growth)

[genetic freak]

"-1.4 grams per pound of body weight of protein will do everything you want it to do to max out
muscle. And there's not any more gains to really go beyond that. If there are, they are small."

https://www.sciencedirect.com/science/article/pii/S2666379123005402

Discussion​

The study included three groups: one group consuming 25 grams of protein, another consuming 100 grams of protein and a final group receiving a placebo (no protein).

Here, we show that the anabolic response to protein ingestion has no apparent upper limit in magnitude and duration in vivo in humans. We demonstrate that protein ingestion results in a dose-dependent increase in dietary-protein-derived amino acid availability and a concomitant increase in muscle and whole-body protein synthesis rates....we observed that the ingestion of a single, large amount of protein (100 g) resulted in prolonged anabolism without compromising whole-body protein breakdown rates, muscle mTOR signaling, or markers of muscle autophagy. What they didn't investigate is what is the actual limit if there is any. This indicates that consuming substantial amounts of protein in one sitting does not lead to waste, debunking the myth that protein beyond 20 grams is ineffective.

As i explain in my college classes your need for protein increases as the intensity and duration of exercise increase. During prolonged and high-intensity short duration exercise, the body oxidizes amino acids, particularly branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, to produce energy. What this means for the average fitness person who is going to the gym for 45 minutes 3 days a week, your needs will be much less that that of the elite athlete or pro bodybuilder. While 1.4 grams per pound of body weight of protein will most definitely do it for most gym goers, those on the elite level may need more. Since we don't really know the upper limits I would never make a blanket statement telling people more is not any better.

Agreed. I have found more protein equates to more growth in advanced enhanced competitors/athletes. Even those consuming a considerable amount of protein often see greater growth when pushed up to extreme levels.

That being said, that study has MAJOR flaws. Mostly when they stated they observed no oxidation from consuming 100 g of protein in a single session. Well, no shit, when you don't allow them to eat anything else. That was all the allowed them to eat for the day. We all know when you consume a lot of food, regardless of macro breakdown, oxidation occurs. When you go through a growth phase you can turn down the AC to 60 and still sweat through your sheets every night. I wish they would have expanded that study a little more into what occurs when you eat 100 g of protein per session over multiple sessions a day while eating other macros.