Protein per meal and muscle protein synthesis

[physiatry111]

Hi,

After watching the Nutrition lecture part 2 (https://www.youtube.com/watch?v=qg2UlG4QsSM) it's noted that the optimal dose of protein for maximum muscle protein synthesis is around 20-25g protein every 3-5 hours. Assuming a person eats 3-4 meals a day at that optimal ~25g protein per meal, thats around 75g - 100g of protein. However, the recommendation listed in the video is 1g/protein per lb. So for a 200 lb person, based on that recommendation they should be getting 200g of protein--yet the amount suggested to optimize muscle protein synthesis is ~100g. Why the discrepancy? Is the extra 100g of protein necessary if the person's primary goal is gain muscle? I understand from a weight loss perspective the importance of eating a high protein diet since it promotes fullness, but if the person's primary objective is to maximize muscle gain, is the 1g/protein per lb recommendation sound?

[Jordan Feigenbaum]

Phys,

This topic has been discussed many times on this forum. I would recommend searching

That said, a brief explanation:

Our current recommendation is 1.6-3.1g/kg bodyweight/day, which encompasses 1g/lb. People consume trace proteins from their carb and fat sources, which require accounting for. Also, not all proteins have a high EAA content, so the minimum recommendation is 1.6g/kg in order to make sure the person is getting enough EAA's to optimize the relevant outcomes. If one was only consuming whey or similar high quality protein source, which was being discussed in the video, then they could get away with less protein sans the trace protein.

-Jordan

[physiatry111]

Makes sense, thanks!

[jfsully]

Would you (still) agree (not sure if you have commented on this before) that older, perhaps more anabolically-challenged people get more protein per serving to stimulate MPS? I'm 49 and generally do a 2-scoop whey shake 1-3x daily to supplement. Is this overkill, assuming I get enough protein overall?

[Jordan Feigenbaum]

Would you (still) agree (not sure if you have commented on this before) that older, perhaps more anabolically-challenged people get more protein per serving to stimulate MPS? I'm 49 and generally do a 2-scoop whey shake 1-3x daily to supplement. Is this overkill, assuming I get enough protein overall?

Yea, those with anabolic resistance from disease, being sedentary, medications, and some age-related changes likely benefit from higher protein intakes. Carry on!