Protein intake for general health: 1.2-1.6g/kg; for athletes and body composition goals: 1.6-2.2g/kg.
Timing and dosing of protein intake: consuming 4 meals, each with 0.4-0.6g/kg, may maximize muscle protein synthesis.
The anabolic window concept is challenged; focus on total daily protein intake and distributing it across multiple meals.
Deep dives
Protein Intake for General Population
For individuals aiming for general health and not necessarily athletic or body composition goals, a protein intake of 1.2 to 1.6 grams per kilogram of body weight is sufficient.
Protein Intake for Athletes
For athletes or those with specific body composition goals, a protein intake of 1.6 to 2.2 grams per kilogram of body weight is recommended. This range optimizes athletic performance and muscle growth.
Optimal Protein Distribution
The timing and dosing of protein intake throughout the day may also play a role in maximizing muscle growth. Current evidence suggests that consuming 4 meals, each containing 0.4 to 0.6 grams per kilogram of body weight, may be beneficial for muscle protein synthesis.
The importance of protein intake and the controversy surrounding high protein diets
There is a debate surrounding the long-term effects of high protein intake on organ systems like the kidneys. While some believe that high protein intake may negatively impact kidney function, the data is inconclusive. Even in individuals with chronic kidney disease, increasing protein intake does not necessarily lead to a rapid decline in kidney function. However, there is a push in the medical community to increase the recommended daily allowance (RDA) of protein, especially for older adults who may require higher protein intake to maintain muscle mass.
The concept of the anabolic window and its validity
The concept of the anabolic window originated from research on glycogen replenishment after exercise. It suggests that there is a limited timeframe post-exercise where consuming protein and carbohydrates can maximize muscle protein synthesis. However, recent studies have challenged the validity of this concept. Long-term studies looking at muscle hypertrophy and strength have shown that the timing of nutrient intake does not significantly impact muscle growth. Instead, focusing on total daily protein intake and distributing it across multiple meals is more important for maximizing muscle protein synthesis and promoting muscle growth and maintenance.
On this week's podcast, Alan Aragon talks flexible dieting, eating for performance, and more!
Survey Link: https://forms.gle/FMfM1m4fFziSbe1o6
App Link: https://apps.apple.com/us/app/barbell-medicine/id1536216161
Resources From This episode:
https://alanaragon.com
New book:
https://alanaragon.com/flexibledietingbook
Research review:
https://alanaragon.com/aarr
@thealanaragon across socials
For more of our stuff:
Podcasts: goo.gl/X4H4z8
Website:
www.barbellmedicine.com
Instagram:
@austin_barbellmedicine
@jordan_barbellmedicine
@leah_barbellmedicine
@vanessa_barbellmedicine
@untamedstrength
@derek_barbellmedicine
@hassan_barbellmedicine
@charlie_barbellmedicine
@alex_barbellmedicine
@tomcampitelli
@joe_barbellmedicine
@rheece_barbellmedicine
@cam_barbellmedicine
@claire_barbellmedicine
@ben_barbellmedicine
@cassi.niemann
@caleb_barbellmedicine
Email: info@barbellmedicine.com
Supplements/Templates/Seminars:
www.barbellmedicine.com/shop/
Forum: forum.barbellmedicine.com/
Our Sponsors: * Check out Acorns: https://acorns.com/BBM * Check out Factor: https://factormeals.com/bbm50 * Check out Incogni: http://incogni.com/barbell * Check out Mint Mobile: https://mintmobile.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: www.rosettastone.com
