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Protein Masterclass | Amount, distribution, muscle growth and longevity
The Proof with Simon Hill
Protein Synthesis and Muscle: Finding the Optimal Intake
The key to protein synthesis and muscle growth lies in a constant supply of essential amino acids and protein. While 30 grams of protein may trigger protein synthesis, it doesn't maximize it, and the response likely increases until reaching a plateau at 50-60 grams. Uneven distribution of protein intake, with a larger meal maximizing the system and another meal early triggering it, can be effective. Contrary to the belief that absorption is limited to 30 grams, one can absorb whatever amount of protein they consume, though the efficiency decreases at higher intake levels. For those aiming to gain muscle mass, a target intake of 55 grams of protein may be more beneficial, with the range of activity for optimal benefit after a meal being 25 to 60 grams.
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