Big thanks to Jordan for dropping a knowledge bomb on me recently with the 7 rules for optimizing protein intake article. I was totally unaware of MPS and my nutrition has leveled up since I gained this knowledge.
On that topic I am curious about the leucine content of one serving of Peri RX. With 3g of leucine per serving, this should be enough (in most people) to initiate a bout of MPS on its own, right? But if I take a serving 30 minutes before my training, train for 90m, then take another serving, isn’t that leucine “wasted” in the context of MPS since I’m still well within the refractory window?
Full disclosure I’m not taking Peri RX but am thinking about it. This little thought keeps bugging me so I thought I would ask.
Thanks for all the free content. Currently binging all the old episodes of the podcast. Learning so much.
Peri Rx contains an ample serving of EAAs and taking it as you describe will likely provide substrate for the existing MPS bout, spike another one (due to training), or be leveraged for muscle-related processes later on.
As an aside, I would not worry at all about the refractory period when it comes to dietary behavior because I don’t think it matters that much, if at all.
It’s a thing, for sure, but I think we just tend to worry about it way too much.
What you’re saying here about the additional protein seems to contradict what you said in your 7 rules article:
This means that if you ate a protein rich breakfast at 8am, then ate again at 10am, the meal at 10 am would contribute nothing to MPS and then, by definition- it would be stored away as energy -either glycogen or fat depending on other variables.
I realize this article is seven years old, and things change, just curious.
I am definitely worrying about the refractory period too much. I tend to obsess over small details (lots of TWUD in my life that I have to intentionally focus on limiting!). I’m also trying to lose some fat so I get hungry between meals and I’m always looking at the clock…“is it time yet? Is my bout of MPS over? How do I know if my MPS bouts last 3 hours or 5 hours!!!” My relationship with food is a bit fraught.
It doesn’t contradict it because of the resistance training increasing the sensitivity of the body to amino acids. Again, a lot of different scenarios haven’t been tested directly so it’s hard to be 100% confident in what will happen.