For decades now, science has agreed that when it comes to protein – optimal absorption is about 20-25 grams per meal. Any more than that – and you’re wasting money. However, the science has evolved and now says we’ve been UNDER eating – and that we should be intaking a LOT more. Is this new standard for protein? Let’s look at the research and get into this…
I’ve been lifting for… well, let’s just say “years” – because there’s no way I’m going to date myself this early in the day – I don’t need that negativity.
And for the VAST majority of those years – I’ve always heard or read – that anything more than 20-25 grams of protein per meal would be a waste…
That your body would expel the unused portion and you’d look like a chump for wasting your money.
So, that’s basically the standard I followed.
Of course, to maintain a body weight of 250 – means I’d have to eat 10 times a day to hit that goal…
Which is about as likely as me using pronouns.
So, not getting enough protein has always been a little bit of a worry of mine…
However, new science is starting to put my fears at ease – and it may be the revelation my fellow iron heads have been waiting for.
Is This The New Standard For Protein?
Alright, boys and girls, it’s time to drop some science bombs and shatter the protein myth into a million little pieces.
As I said, we can all remember when we thought that 20-25 grams of protein post-workout was the holy grail – for some of us – that’s easy…
Because we still think that 20-25 grams is the standard.
Well, that’s all about to change…
Because new research is turning that notion on its head.
Here’s the sauce…
Researchers have found that the anabolic response to protein ingestion is like the universe – apparently it’s limitless in magnitude and duration.
Ok, so maybe not THAT big…
But when these eggheads tested a monstrous 100 grams of protein – they found more amino acids chilling in the bloodstream and a whopping 30% increase in muscle protein synthesis over 12 hours compared to a measly 25-gram intake.
That’s right…
Your muscles get more and better benefits with more protein than less.
However, that doesn’t mean you can just down 100 grams of protein at every meal…
Because the secret to utilizing all this muscle building goodness – is in the timing.
Like Everything In Life – It’s All About Timing
While the anabolic responses shot up by about 20% in the first 4 hours – the party really got wild between hours 4-12 – where the increase was around 40%.
As the brainy folks put it: “These data support our hypothesis that even very large amounts of dietary protein are effectively utilized to support postprandial tissue anabolism.”
In plain English? Your body is making epic use of that protein shake – turning it into muscle gold.
And for those who think excess protein is just burnt off or peed out… think again.
The study showed no crazy increase in amino acid oxidation with higher protein levels.
Meaning the nutrients keep moving around your body to where they’re needed until the protein is spent.
Now, here’s where it gets a bit controversial…
You know how most dietary guidelines tell us to evenly distribute our protein intake throughout the day because muscles apparently have a short-lived response to protein?
Well, this research suggests there’s more wiggle room than we thought for boosting muscle anabolism.
What this study tells us is that it’s time to rethink how we view protein intake.
In fact, the authors of the study say, “Specifically, we show that the ingestion of a single large amount of protein is followed by a prolonged anabolic response, which would obviate the need to consume another protein-rich meal in close temporal proximity.”
God, why can’t they just use regular language in these studies?
Basically, they’re saying you can eat a huge serving of protein and then NOT eat another protein-heavy meal next…
They need to “obviate” some of them words out of their vocabulary.
So…
Where does this leave us?
Hitting The Century Mark
I’ll tell you where it leaves us…
In a place where we should be ready to eat.
Have you been working hard and not seeing the kind of progress you think you should?
It may have nothing to do with genetics, testosterone and most likely has nothing to do with how much you’ve been lifting…
Odds are – you’re not seeing progress because you’re not getting enough protein.
So…
Let’s put the theory to the test.
For the next 3 months – get at least one meal where you get 100 grams of protein in (preferably your post-workout meal).
Eat how you’ve normally been eating…
But get 100 grams in for at least one meal.
I’m willing to bet dollars to donuts that you see a difference.
This isn’t a hunch…
It’s science.
Keep lifting…
“When any real progress is made, we unlearned and learn anew what we thought we knew before.” – Henry David Thoreau
Editor’s Note: Want the easiest path to 100 grams? Sure… you can eat steak and have it sitting in your gut digesting for hours – but why do that when you can easily drink 100 grams of protein and get the same benefits? ISOFIT has a whopping 25 grams of whey isolate protein per scoop and is probably the most delicious way to get a massive amount of protein in your body fast. You can choose any of the five delicious flavors and won’t be disappointed. Grab your ISOFIT and start getting 100 grams in after your next workout.
