1. Resistance training has huge effects on increasing MPS 24-48 hours after your lifting session. Resistance exercise and proper nutrient intake has been shown to be significantly more effective for increasing MPS than simply nutrition or exercise on their own.
The current Recommended Daily Allowance (RDA) for protein intake is 0.8g per kg body weight, or 0.36g per lb. This is considered the absolute MINIMUM to meet your daily nutrient requirements. It does NOT take into account physical activity, let alone resistance training. So if you don’t do anything active and aren’t looking to change your physique in any way, use those guidelines.
A 2006 study showed an increase in muscle mass and strength in people who consumed protein pre- and post-workout (versus people who didn’t, but still ate the same amount of protein throughout the day). A 2010 study found that consuming protein immediately after a strength training session improved recovery compared to a placebo. Unfortunately, it is unclear whether it was the timing itself of the protein, or the overall protein intake that resulted in the faster recovery. Either way, there is a multitudinous amount of research pointing towards pre- and post-workout nutrition as being an important factor in your fitness goals. Research points to MPS rates being elevated up to 24 hours after your weights session, so ultimately it’s your overall intake throughout the day that matter the most.
The biggest concern with too much protein is kidney damage, as protein does modulate renal function. if you have healthy kidneys and are not on a protein-restricted diet, there isn’t much research to suggest higher protein intake over time is damaging. Research suggests that potential damage occurs when subjects eat “too much, too fast” as opposed to increasing your protein intake over a time period. A 2000 review suggests that protein intake under 2.8g per kg (1.27g per lb) does not impair renal function in athletes.
Well, kind of but not really. The small intestine, where protein is digested and absorbed into the blood stream, is very efficient at slowing digestion over time in order to absorb all the protein you consume. Keep in mind, though, that eating more protein in one sitting won’t increase your MPS past its maximum, which is usually achieved at 30-40g of animal protein to get the minimum benefit from leucine, as stated above.
Well, for one protein is a terrible energy source. If we only need specific levels to maximize MPS, then the rest of our calories should be coming from fats and carbohydrates (Check out my Beginner’s Guide to Macronutrients for a breakdown of why they’re important). Other aspects of health like proper digestion (and getting enough fiber), blood sugar regulation, hormone regulation, brain function, and diet variety should also be considered- their ideal functioning needs to come from other macronutrients. Other than the present-day cave men, who really wants to eat chicken breast and tuna all day, every day? Not me, that’s for sure #GiveMeBread&PeanutButterAmIRight?
So, Protein = muscles, right? Yes, protein is a fuel for your body. But you still need to pair it with consistent resistance training and recovery over an extended period of time to see real physique changes like weight loss or muscle growth.
The biggest thing to remember, though, is that protein will have no effect on your physique if your caloric intake is not controlled. Simply eating more protein may land you in an over-eating phase and cause you to gain fat. No matter the macronutrient, calories are calories and extra calories will be stored as fat. Also keep in mind that consuming foods high in protein doesn’t mean protein is the ONLY macronutrient in that food- it could land you in the high-fat or high-carb levels as well, so be sure to do your homework on nutrition (learn how to interpret nutrition labels here) before raising your whey-filled chalice of gains.
Some High-protein Foods Include:– Meats (Chicken, beef, fish, pork, etc)– Dairy (Yogurt, cheese, milk, etc -preferably low fat options)– Soybeans/soy products– Eggs/Egg whites– Protein Powders or bars (vegan or non, like whey)– Roasted Peanuts (while low in overall protein and higher in fats, peanuts contain the highest levels of leucine per gram of protein)– Beans/Lentils (keep in mind these are also higher in carbs)
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The Macro Revolution is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.