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#299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training | Luc van Loon, Ph.D.

The Peter Attia Drive

NOTE

Optimal Protein Intake for Muscle Protein Synthesis

It is crucial to consider the amount of protein intake as it directly affects muscle protein synthesis. Research suggests that consuming around 20 grams of protein per meal is optimal for maximizing muscle protein synthesis in healthy individuals. This amount has been found to induce a rapid increase in circulating leucine and sustain muscle protein synthesis for up to five hours. While individual protein requirements may vary based on factors like weight, the general recommendation for healthy adults is 20 grams per meal to achieve the best results in muscle protein synthesis.

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