Optimal protein intake has been a topic of debate among strength athletes for years. What is the magic formula? What factors are there to consider? Studies have shown us that there is a limit to protein synthesis stimulation. MPS has been shown to max out after consuming 20-40g protein. However, benefits have been seen when consuming higher levels than that required to max out MPS. This can be attributed to the additional protein intake reducing protein breakdown. Intracellular amino acid levels will rise in direct relation with protein levels consumed after MPS has been maxed out. This would suggest that the higher your protein intake the better, but don’t go eating 400g a day just yet. If protein intake is too high, carbohydrate and fat intake will be limited to remain within caloric limits, thus, hindering performance in the gym as well as the anabolic effects they produce. What can we make of this? Individual metabolism will vary greatly from person to person. There is no set point or “golden rule” for protein intake. The best way to determine optimal protein intake is to take the time to learn your metabolism. - Coach X
Posted on: Wed, 27 Nov 2013 15:00:01 +0000
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