Chasing Clarity: Health & Fitness Podcast EP. 93: DR. SCOTT STEVENSON: IS THERE AN UPPER LIMIT TO PROTEIN STIMULATED MUSCLE ANABOLISM? BREAKING DOWN THE RESEARCH ON PROTEIN INTAKE & MUSCLE PROTEIN SYNTHESIS
Jan 19, 2024
Dr. Scott Stevenson, an exercise and nutrition researcher focused on muscle protein synthesis, dives into the latest protein intake research. He discusses the Trommelen et al. study, challenging the myth that there's an upper limit to protein's anabolic effects. Scott clarifies misinterpretations about protein dosing and explains the muscle-full effect. The conversation covers the nuances between whey and whole foods, highlighting how meal timing and distribution can significantly impact muscle growth. Prepare to rethink your protein strategy!
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20–25g 'Cap' Was Contextual, Not Universal
- The old claim that >25 g protein per meal is wasted is oversimplified and based on limited contexts.
- Early studies used young males and fast proteins like whey, so results don't generalize.
Protein Source Drives Kinetics And Outcomes
- Protein source and digestion speed drastically change plasma amino acid kinetics and study outcomes.
- Milk (mostly casein) is slow; whey peaks faster and can show different oxidation and MPS patterns.
100 g Milk Protein Increased 12‑Hour MPS
- Trommelen et al. found a graded increase: 100 g milk protein > 25 g for MPS over 12 hours in their subjects.
- They reported ~13 g exogenous incorporation into myofibrillar protein from 100 g over 12 hours.
