Today we discuss Protein absorption, Muscle protein synthesis (MPS), and how much protein you need daily. I also break this down to who needs to worry about what. There are things that newbies just don't need to worry about and can be overwhelming to them. I also talk about what more advanced lifters and clients should focus on.
3:58 - How much protein do you need for the day?
9:15 announcement - When you sign up for the LiftingLindsay Training App between Dec 26-January 7 you'll get a free macro plan too! Sign up HERE.
11:59 - protein absorption. Can the body really only absorb 20-30g of protein in one sitting?
14:05 - Protein isn't just for muscle, there are many jobs it has in the body
17:04 - what is Muscle Protein Synthesis
21:00 research based calculation for maximizing Muscle Protein Synthesis
23:47 Skewed vs Even distribution of protein for maximizing Muscle Protein Synthesis
30:58 - How to maximize muscle gains at maintenance
ANNOUNCING! New Fat loss and Muscle and Strength training programs are starting
Monday January 2nd on the LiftingLindsay Training App. Sign up
HERE to optimize your training for the new year! Train SMART!!! Also, when you sign up between December 26th - January 7th you get a
free macros plan!!
Research Cited
https://medlineplus.gov/genetics/understanding/howgeneswork/protein/
Hudson, J.L., R.E.B. Iii, and W.W. Campbell, Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients, 2020.
https://examine.com/articles/how-much-protein-can-you-eat-in-one-sitting/#ref-29
Moore, D.R., Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Front Nutr, 2019. 6: p. 147.
Rieu, I, et al. "Leucine Supplementation Improves Muscle Protein Synthesis in Elderly Men Independently of Hyperaminoacidaemia." The Journal of Physiology 575.1 (2006): 305-15. Print.
Norton, L. E., G. J. Wilson, D. K. Layman, C. J. Moulton, and P. J. Garlick. "Leucine Content of Dietary Proteins Is a Determinant of Postprandial Skeletal Muscle Protein Synthesis in Adult Rats." Nutrition & Metabolism 9.1 (2012): 67. Web.
anabolic response
Schoenfeld et al 2018
Norton et al 2017
Yasuda et al 2020
Fun back and forth from Eric Helms and Menno about protein in a diet - didn't talk about this in the podcast, but if you're a nerd it's a fun read to see how even some of the most brilliant people can disagree about protein :)
https://mennohenselmans.com/eric-helms-protein/
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