The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
if you start getting below that number now you do start running into questions of protein quality protein type and protein timing this is one of the reasons why I fully agree with Lane is just get that number higher than you think and then all those other variables don't matter if that number is low then you need to start paying attention to a bunch of other stuff
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so regardless of whether or not somebody does resistance training you can ingest about 50 gram of protein again four calories per gram um typically um into muscle protein synthesis the rest
That's exactly the study I was going to bring up. That's by Jorn Trommelen and colleagues, where they compared a 25- gram dose with a 100- gram dose, post-exercise. They used a slow digesting protein. They used milk protein, which is 80% casein, which is a slow digesting 20% whey, which is fast. So, mostly a slow digesting protein. And there was significantly greater muscle protein synthesis with the 100- gram dose, compared to the 25- gram dose.
if we have uh every meal of the day let's say we have 100 gram of protein but we take it in in very small meals 15 grams trickled in all day long you will never stimulate muscle protein synthesis
if all of those aren't balanced it won't trigger but your liver will yeah I mean I guess to your point theologically you might make the case that the liver has more concern for the brain than the skeletal muscle and and maybe it gets priority over being happy because it has to M glucose homeostasis and without glucose homeostasis the brain would literally die within you know 20 minutes so yeah I guess likewise you know your liver your heart those have to function you know middle of the night your liver still has to be making protein but your muscle doesn't while you're laying there in bed your muscle is catabolic and it's supplying amino acids so all those other organs work yeah so while I argue about muscle Centric Health the reality is moment the moment it's organ based yeah but long term your overall health is determined on keeping the muscle healthy because it keeps everything else healthy and just because I want to keep talking about this before we go back to where we were before I distracted us um is the reason that it's okay for kids to be you know eating little bit much smaller amounts of protein is it simply just the mass that you know like I I mean my youngest weighs 25 kilograms so is it basically just saying look he probably doesn't need more than 40 gram of protein a day so for him to have a 10 gam serving is 25% of his Protein that's that's like me having 40 grams and plus his protein synthesis as we mentioned earlier driven by hormones where yours isn't so Point his growth his growth is highly efficient
if you measure for an extended period of time that 100 gram is still increasing muscle protein synthesis for a longer period of time resulting in a greater response over time so the suggestion that you can't get a rate of response with more protein is biased it's biased because you don't measure long enough
I still think that it's good to have a distribution of protein throughout the day that every meal has an anabolic response
What's the total amount of protein that's being consumed the more protein that's being consumed the more muscle protein synthesis
Consuming 100 grams of protein in a single meal leads to a dose-dependent increase in circulating amino acids. It also increases plasma, muscle, and whole-body protein synthesis to a greater degree than 25 grams of protein.
This anabolic response was prominent 0–4 hours after consuming 100 grams of protein but increased even further in the 4–12 hour postprandial period.
we wanted to do a study to show that if you give 100 grams which is absolutely not something that I'm suggesting that people should be consuming that it takes longer to digest everything and that you have a longer stimulation of muscle protein synthesis over a more long period of time so we also measured not over 6 hours but over 12 and even 24 hours and then we see that you get a greater response
it's possible that more protein per meal has a greater effect like the 100 grams
so this suggests that the optimal amount of protein per dose is between 20 and as high as 35 gram of protein depending on your personal level of anabolic resistance