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Protein for Muscle and Metabolism: When and How much? | Donald Layman PhD
The Dr. Gabrielle Lyon Show
Effect of Different Protein Sources on Protein Synthesis and Digestion
To maximize protein synthesis, it's important to raise the lusine level two and a half to threefold. This can be achieved with a whey protein shake within 15 to 20 minutes. Alternatively, a mixed meal with more fat and fiber can also slow down digestion and raise the lusine level, but it would require a higher amount of protein, around 45 to 50 grams. Whey protein is more effective than casein in stimulating protein synthesis due to its higher lusine content and faster digestion. For mixed meals, increasing the protein intake is necessary due to the slower digestion caused by fiber and fat. A target of 45 to 50 grams of protein is recommended.
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