Perfecting Protein Intake

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>>42046405
The recommendation to space your proteins evenly in four meals doesn't deviate from previous researches concerning the optimal per-meal protein intake as far as muscle protein synthesis is concerned.
>https://www.ncbi.nlm.nih.gov/pubmed/27086196
>Clin Nutr. 2016 Apr 7. pii: S0261-5614(16)30018-8. doi: 10.1016/j.clnu.2016.04.002
>We found that more frequent consumption of meals containing between 30 and 45 g protein/meal produced the greatest association with leg lean mass and strength.

>http://www.precisionnutrition.com/protein-limit

>>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3595342/
>Clin Nutr. 2013 Apr; 32(2): 309–313.
>Several recent publications indicate that the maximum stimulation of muscle protein fractional synthetic rate occurs with intake of 20 to 30 gms protein. This finding has led to the concept that there is a maximal anabolic response to protein intake with a meal, and that the normal amount of protein eaten with dinner will generally exceed the maximally-effective intake of protein.
>We conclude that there is no practical upper limit to the anabolic response to protein or amino acid intake in the context of a meal.

The maximum recommended intake doesn't deviate from previous recommendations
>https://www.ncbi.nlm.nih.gov/pubmed/16779921
>Considerable debate has taken place over the safety and validity of increased protein intakes for both weight control and muscle synthesis
>A suggested maximum protein intake based on bodily needs, weight control evidence, and avoiding protein toxicity would be approximately of 25% of energy requirements at approximately 2 to 2.5 g x kg(-1) x d(-1), corresponding to 176 g protein per day for an 80 kg individual on a 12,000kJ/d diet. This is well below the theoretical maximum safe intake range for an 80 kg person (285 to 365 g/d).

It's suggested that sleep may be optimized for muscle protein synthesis (pic).
>BCAA/leucine supps and "slow release" protein powders sales boosting in 3, 2, 1....

But your body can absorb more of the animal based protein than plant based

Fuck off.

>>42046423
True. Yet that is not an athlete's diet.

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>>42046412
>BCAA/leucine supps
BCAA is speculated to be a poor solution anyway
>When BCAAs are supplemented on top of some protein, the increase in MPS is smaller compared to simply eating more protein or adding only leucine
>Why would the addition of the two other BCAAs be worse than leucine alone? Isoleucine and valine use the same transporter as leucine for uptake in the gut. Therefore, it is speculated that isoleucine and valine compete for uptake with leucine, resulting in a less rapid plasma leucine peak.
>So, leucine supplementation on its own is better at producing the trigger for maximal MPS, and a complete protein is just better at providing the bricks for muscle growth. A BCAA supplement doesn’t fit anywhere in this picture; it’s worse than only leucine at doing leucine’s job, and it’s worse than a complete protein at its job.

TL;DR don't waste monies on BCAA, waste monies on leucine.

>It appears that the addition of 3 x 5g of supplemental leucine was effective at stimulating MPS rates, but the addition of about 33g of protein was not

>fuck im not eating enough bread to get fit

t. nobody ever

>>42046487
>not eating Dutch bread
>making it
pick one

Youre too retarded to even understand the study youre posting. Most plant protein came from bread because the average person eats and looks like shit ; in no way it means we should eat more bread.

And any person who thrives on a plant-based diet knows there are much better sources of protein.

>>42046518
>Youre too retarded to even understand the study youre posting. Most plant protein came from bread because the average person eats and looks like shit
Starting an argument with "Youre too retarded" isn't a winning move.
What has been revised is NOT the diet of "average persons". Rather, the diet of
>553 Dutch athletes from a wide range of sports (Gillen, 2016). All of these athletes were at least national-level competitors, including several Olympic athletes.

The fact that that meat provides better anabolic response/protein quality is not challenged. It's noted anyway that "who thrives on a plant-based diet" may
> (largely) compensate for the lower anabolic properties of plant-based protein by simply eating more of it

Your best Dutch athlete is a bald skelly who looks 20 years older than his actual age. Point proven.

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tbqh Dutch bread isn't your average McShit bread

>>42046496
Dutch bread is fucking trash it's too sweet

Cheese is a milkproduct
Unless you americans make your plastic cheese out of motoroil which could very well be your cheese is disgusting

>>42046405
Ehhhh I'm just gonna keep eating my beans and rice and soy, humble bread shill.

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>>42046921
>deliberately missing out on your bread gains
lol breadlets, when will they learn

>>42046405
Already do this and most of my animal protein comes from eggs, cheese, and whey

>>42046518
Ezekiel bread is ultra healthy

Don't you tread on me