Dietary Protein

links: reference: 11-9-2021

Dietary Protein #

• Protein timing during the day and its relevance for muscle strength and lean mass
  • Protein intake at night compared to afternoon led to best increase in muscle mass and strength, especially pre-sleep.
• Mike Fave says that consuming >30-40g/protein a meal basically leads to the excess to simply be oxidized; might as well eat carbs/fat.
  • Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis
    • Indeed something like 20g 4x/day is best.
• Low Protein Intake Is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population
  • These associations were either abolished or attenuated if the proteins were plant-derived, that is to say it had lower mortality regardless.
  • Respondents aged 50–65 reporting high protein intake had a 75% increase in overall mortality and a 4-fold increase in cancer death risk during the following 18 years.
• Renaissance Periodization: How Much Protein Can Your Body Use In One Meal?
  • The 25g/meal figure is from whey protein with nothing else around it in untrained individuals. Problems: Untrainted individuals have a lower baseline MPS/sensitivity let alone post-workout sensitivity to anabolism, and whey is quite fast-acting (~10g/hour) and insulinogenic.
    • Plasma Glucagon and Insulin Responses Depend on the Rate of Appearance of Amino Acids after Ingestion of Different Protein Solutions in Humans
      • Not as much of a spike, but it seems the same duration for basically all of the markers:
  • Maximum: ~40g/meal for 4 meals a day. Soo probably a bit higher for me if I have 3 protein meals but even then, 120 is good. .8g/lb * 150 to 165 = 120 to 132. This s for actual meals as well.
  • According to How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution (Schoenfeld & Aragon 2018):
    • .55g/kg/meal x 4. (40x4)
    • Moore et al showed .25g-.40/kg/meal maximally stimulates MPS in young men with rapidly-digesting bolus sources. Which is 18-30.
    • while consumption of higher protein doses (> 20 g) results in greater AA oxidation, this is not the fate for all the additional ingested AAs as some are utilized for tissue-building purposes.
    • Whey protein = ~10g/hour. So, it doesn’t take a genius to figure out that if your protein is 5g/hour (and it probably is for actual meals with all 3 macros where digestion is slower) then 40g/meal is probably fine.
    • Cooked egg protein = ~3g/hour.
    • Pea protein: according to ChatGPT, pea protein is somewhere between whey and casein (3-4g/hr).
    • Carbohydrate coingestion delays dietary protein digestion and absorption but does not modulate postprandial muscle protein accretion

Fasting-Mimicking Diet #

• VP does (5-day) fasting mimicking protocol twice a year with Rapamycin on the third day .