AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
Barbell Medicine Podcast
#263: What Is The Upper Limit For Protein Intake
Dec 25, 2023
Explore the relationship between protein intake, muscle protein synthesis, and exercise adaptations. Discuss the impact of protein intake on muscle gain. Examine the effects of protein intake after a workout on muscle protein synthesis. Highlight the relationship between protein intake and muscle protein synthesis rates. Discover the effects of resistance training and protein supplementation on connective tissue protein synthesis.
14:47
AI Summary
Highlights
AI Chapters
Episode notes
Podcast summary created with Snipd AI
Quick takeaways
- There is no upper limit to protein intake that doesn't increase muscle anabolism, with 1.4 to 1.7 grams of protein per kg per day necessary for exercise adaptations.
- Muscles can utilize up to 100 grams of protein in one meal, supporting the idea of higher protein intake.
Deep dives
Protein Intake and Muscle Anabolism
A recent study examined the relationship between protein intake and muscle building. The study found that there is no upper limit to protein intake that doesn't increase muscle anabolism. Muscle protein synthesis rates increase in response to dietary protein ingestion and exercise. The study suggests that consuming 1.4 to 1.7 grams of protein per kilogram of total body weight per day is necessary to maximize exercise adaptations such as strength and muscle hypertrophy. However, the current recommended dietary allowance for protein is only 0.8 grams per kilogram body weight per day. Most people in the United States consume around 1 gram of protein per kilogram body weight per day. Exercise participation is a significant factor for muscle growth, and increasing protein intake could be beneficial for individuals who exercise.
Get the Snipd
podcast app
Unlock the knowledge in podcasts with the podcast player of the future.
AI-powered
Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode
Save any
moment
Hear something you like? Tap your headphones to save it with AI-generated key takeaways
Share
& Export
Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more
AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode