The results showed that the myofibrillar fractional synthetic rate was 20 percent higher in the 40 grams than the 20 grams. Meaning, if training a full-body, compound movement, something using multiple joints, there is a bigger payoff in myofibrillar hypertrophy taking 40 grams of protein. A little bit more protein payoffs in this scenario with compound movements.

Do their bodies use protein differently? Do the bodies adapt differently from an isolation movement or compound movement? Does the body need more protein? We have seen in research that the training status of an individual does indeed impact the amplitude and duration of the acute response of muscle protein synthesis to resistance-based exercises.

Their body recovers quicker. The untrained individual the body is figuring out how to use the amino acids. Over a longer period of time, the untrained body figures out how to partition the amino acid.

The research also shows us that things can alter over the training process. More advanced athletes probably need protein within a 30 to minute window, but for an untrained individual, it takes more time with the synthesis rate.

The compound movement plays a big factor. Athletes with a younger training age, just starting out to train, maybe doing move isometric work on machines. Individuals who train longer have a bigger spike in their overall reaction to partitioning the amino acids in their bloodstream; it happens faster, it is more rapid.

For people with a younger training age, it takes longer but happens over a greater duration. Training age matters, but in most cases, trained athletes and untrained athletes will use the protein over a 24 to hour timeframe.

Because muscle protein synthesis is a balance between synthesis and degradation, both variables must be considered in any discussion with dietary usage of protein. The results showed that higher protein intake drastically improved the anabolic response.

This reveals a massive, muddied area. The massive amount of protein points us to the science that the thermic effect of food is real.

It will take 20 calories just to break down the 70 grams of protein. It will be used. Higher protein diets lead to more lean individuals. Compound movements need more protein intake than isolation movements. Training age has an impact on recovery and the amount of protein needed to get swole.

We also know that eating other macronutrients increases an anabolic response if we eat a higher amount of protein. Having carbs and fats in there will improve our anabolic response. We also know that muscle protein synthesis and muscle protein degradation play on a see-saw.

With training, we have to start with the idea that training age matters. An elite athlete needs more protein.

A young athlete, I recommend, 1. A well-trained athlete probably needs 2. Supplementing and meals bring us into the training age discussion again.

For elite athletes, who recover quicker, it is probably easier to have them consume whey protein with raw milk to partition the protein quickly. Removed from that time period, later on, 3 to 4 hours later, they need to have a large meal with carbs, fats, and a large amount of protein to increase and lengthen muscle protein synthesis to increase the anabolic window.

Using that upper confidence interval, that is about. Weighing kilos means eating grams of protein per meal over the course of four or five meals. That is for anyone with a resistance-based training background. A not as well-trained athlete will be closer to. So a kilo athlete who is not as well trained to get swole AF needs to consume about 40 grams of protein per meal throughout the day.

The body will use the protein. The important takeaways are knowing the three different types of hypertrophy and how they impact muscular growth. We can then break it down by understanding training age and the impact of compound movements and isolation movements. From there, we can start to think about consuming other macronutrients with a large amount of protein to help how the body responds.

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Protein is needed for numerous bodily processes including repairing muscle tissue, so it is not surprising that it is often consumed in high quantities among those who are physically active. However, the dietary recommendations state that most only need 0.

This is approximately 55 grams of protein per day for someone who weighs pounds. This may seem quite low to most physically active individuals and is not difficult to meet as most sedentary individuals consume more than the recommendation.

So, what is the correct protein intake to optimize performance and body composition? A recent position statement from the Academy of Nutrition and Dietetics, Dieticians of America, and the American College of Sports Medicine summarizes the evidence for numerous sports nutrition recommendations including dietary protein intake.

The current data suggests that physically active individuals should consume 1. The upper end of that protein intake is recommended for individuals during periods of higher training frequency and greater intensity and during periods of calorie restriction to maintain muscle mass.

In regards to the timing of protein intake, the position statement recommends that individuals consume 0. Furthermore, that same amount is recommended every 3 to 5 hours over multiple meals throughout the day to maximize muscular adaptation.

Although the current evidence states that athletes need more than the current recommendations, it is not quite as high as what is observed in some gym circles.

This article was published by Michigan State University Extension. Protein intake for athletes. Did you find this article useful?