Anabolic Response of 100 Grams of Protein Post Exercise! A Game-Changing Study on Protein Intake Summary
- Ingesting 100 grams of protein leads to a significant and prolonged (>12 hours) anabolic response, surpassing the effects of 25 grams of protein.
- Regardless of the amount, protein ingestion shows minimal effect on whole-body protein breakdown rates.
- There’s no upper limit to the anabolic response to protein ingestion, challenging the traditional belief of a ceiling effect.
Protein Ingestion: A Cornerstone of Exercise Recovery
Protein intake, particularly protein ingestion post-exercise, is crucial for building lean muscle mass and exercise recovery. The anabolic response to protein plays a pivotal role in repairing and building muscle tissue. Traditionally, it was believed that no more than 30 grams of protein could be digested after a meal, leading bodybuilders to consume multiple servings throughout the day to maintain an anabolic response.
Anabolic Response to Protein: Challenging Traditional Beliefs
Traditional views have suggested a ceiling to the amount of protein (i.e., 30 grams of protein) the body could use effectively, with excess protein believed to be discarded through urine rather than utilized by muscle tissue. However, a recent study titled, “study titled “The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans” (J. Trommelen et al., 2023) suggests a paradigm shift in our understanding of muscle protein synthesis post-exercise.
The Process of Protein Absorption and Utilization
After ingestion, protein undergoes digestion, leading to the absorption of amino acids in the gut. While some of these amino acids are extracted during the first pass through the gut blood vessels (i.e., network of blood vessels that supply the digestive organs), the majority are released into the circulation for uptake by muscle tissue. (Groen et al., 2015) They are either incorporated into new proteins (protein synthesis) or broken down (Weijzen et al., 2022). The efficiency of protein ingestion and its subsequent anabolic response are crucial for muscle growth.
Protein Intake and Muscle Protein Synthesis: A New Understanding
Most bodybuilders will space protein over the course of the day to maximize muscle protein synthesis (MPS). A critical review by Hudson et al. and subsequent studies have highlighted the importance of protein distribution throughout the day in relation to muscle anabolism. (Hudson et al., 2020) According to their findings, an even distribution of protein intake, with each meal containing a sufficient dose (≥30g) to maximize MPS, appears to be the most beneficial. In contrast, the common pattern of eating a small amount of protein at breakfast, a moderate amount at lunch, and a large portion at dinner observed in the general population is skewed or inconsistent with each meal. An even distribution of protein intake appears to be most beneficial for maximizing MPS and enhancing the anabolic response.
Mamerow et al. further supported this by showing that an even protein distribution in young adults leads to a 25% increase in MPS over 24 hours. This was compared to a skewed intake in a mixed-macronutrient diet, reflective of real-world conditions. (Mamerow et al., 2014) However, other studies focusing on older adults showed mixed results, suggesting that total protein per day might play a bigger role than protein distribution effectiveness.(Justesen et al., 2022; Kim et al., 2015)
Resistance Training: Protein Distribution and Muscle Growth
Studies involving resistance training have produced mixed results regarding protein distribution. While some studies favor an evenly spread intake (Areta et al., 2013; Murphy et al., 2015), others found no significant difference. (Murphy et al., 2018) It’s crucial to note that these studies often did not reach the optimal dosing of ≥30g per meal. An intriguing study by Yasuda et al. over 12 weeks involving young men engaged in resistance training compared even versus skewed protein intake. The study found that even protein distribution led to marginally greater lean mass gains, almost reaching statistical significance. (Yasuda et al., 2020)
Reevaluating Protein Dosage for Optimal Muscle Synthesis
Contrary to the previously held belief that 20-25 grams of protein maximize post-exercise muscle synthesis in young adults Field (Churchward-Venne et al., 2020; Witard et al., 2014), a recent study indicates there’s no apparent upper limit to this anabolic response. The study aimed to understand how different amounts of protein ingestion after exercise impact muscle protein synthesis and overall protein metabolism.
Results: Understanding the Prolonged Anabolic Response from Protein Ingestion
Participants were given either 25g or 100g of milk protein (i.e., 80% casein, 20% whey) or a placebo after resistance exercise. The 60-minute resistance exercise protocol consisted of 4 sets of 10 reps for 4 exercises spanning the whole body (leg press, leg extension, lat pulldown, and chest press). Sets 2–4 at 80% of 1-RM until failure. Rest intervals were 2 minutes between sets.
The major finding was that ingesting 100g of protein leads to a more prolonged (>12 hours) and greater anabolic response than 25g. The study demonstrates a dose-response increase in the absorption and incorporation of dietary protein into muscle. Remarkably, compared to the 25-g dose, the 100-g protein dose further increased whole-body, mixed-muscle, myofibrillar, muscle connective, and plasma protein synthesis rates.
Another interesting finding was a negligible rate of amino acid breakdown (traditionally presumed to be a major consequence of large protein dosing). This challenges the notion that excess protein is just discarded. Quoting the authors, “These findings demonstrate that the magnitude and duration of the anabolic response to protein ingestion is not restricted and has previously been underestimated in vivo in humans.”
Insights from a Prolonged Anabolic Response from Protein
The study demonstrates that the ingestion of a large dose of protein (100 grams) post-exercise induces a prolonged anabolic response, extending well beyond the initial myocellular signaling. (Jorn Trommelen et al., 2023) This finding redefines our understanding of protein metabolism, suggesting a more extensive capability of the body to utilize protein for muscle synthesis than previously recognized.
Beyond Traditional Dietary Guidelines: Reconsidering Protein Intake for Exercise Recovery
These findings challenge the established dietary guidelines that advocate for an equal distribution of protein intake across meals. (Phillips & Van Loon, 2011) The study reveals that larger, infrequent protein intakes might be more beneficial than smaller, frequent ones, suggesting a need to reconsider meal frequency and protein distribution strategies for optimal muscle anabolism.
Concluding Thoughts: The Future of Protein Ingestion in Athletic Performance and Recovery
These findings offer a new perspective on dietary protein’s role in athletic performance and exercise recovery, suggesting that our bodies might be capable of utilizing larger protein amounts more effectively than previously thought. The anabolic response to protein, coupled with effective protein ingestion strategies, could lead to revised dietary guidelines and personalized nutrition strategies for athletes and individuals engaged in regular exercise.
References
Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., Jeacocke, N. A., Moore, D. R., Stellingwerff, T., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol, 591(9), 2319-2331. https://doi.org/10.1113/jphysiol.2012.244897
Groen, B. B. L., Horstman, A. M., Hamer, H. M., De Haan, M., Van Kranenburg, J., Bierau, J., Poeze, M., Wodzig, W. K. W. H., Rasmussen, B. B., & Van Loon, L. J. C. (2015). Post-Prandial Protein Handling: You Are What You Just Ate. PLoS One, 10(11), e0141582. https://doi.org/10.1371/journal.pone.0141582
Hudson, J. L., Iii, R. E. B., & Campbell, W. W. (2020). Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients, 12(5). https://doi.org/10.3390/nu12051441
Justesen, T. E. H., Jespersen, S. E., Tagmose Thomsen, T., Holm, L., van Hall, G., & Agergaard, J. (2022). Comparing Even with Skewed Dietary Protein Distribution Shows No Difference in Muscle Protein Synthesis or Amino Acid Utilization in Healthy Older Individuals: A Randomized Controlled Trial. Nutrients, 14(21). https://doi.org/10.3390/nu14214442
References
Kim, I. Y., Schutzler, S., Schrader, A., Spencer, H., Kortebein, P., Deutz, N. E., Wolfe, R. R., & Ferrando, A. A. (2015). Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily through differences in protein synthesis in older adults. Am J Physiol Endocrinol Metab, 308(1), E21-28. https://doi.org/10.1152/ajpendo.00382.2014
Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., Layman, D. K., & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr, 144(6), 876-880. https://doi.org/10.3945/jn.113.185280
Murphy, C. H., Churchward-Venne, T. A., Mitchell, C. J., Kolar, N. M., Kassis, A., Karagounis, L. G., Burke, L. M., Hawley, J. A., & Phillips, S. M. (2015). Hypoenergetic diet-induced reductions in myofibrillar protein synthesis are restored with resistance training and balanced daily protein ingestion in older men. Am J Physiol Endocrinol Metab, 308(9), E734-743. https://doi.org/10.1152/ajpendo.00550.2014
References
Murphy, C. H., Shankaran, M., Churchward-Venne, T. A., Mitchell, C. J., Kolar, N. M., Burke, L. M., Hawley, J. A., Kassis, A., Karagounis, L. G., Li, K., King, C., Hellerstein, M., & Phillips, S. M. (2018). Effect of resistance training and protein intake pattern on myofibrillar protein synthesis and proteome kinetics in older men in energy restriction. J Physiol, 596(11), 2091-2120. https://doi.org/10.1113/jp275246
Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29-S38. https://doi.org/10.1080/02640414.2011.619204
Trommelen, J., van Lieshout, G. A. A., Nyakayiru, J., Holwerda, A. M., Smeets, J. S. J., Hendriks, F. K., van Kranenburg, J. M. X., Zorenc, A. H., Senden, J. M., Goessens, J. P. B., Gijsen, A. P., & van Loon, L. J. C. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med, 4(12), 101324. https://doi.org/10.1016/j.xcrm.2023.101324
References
Trommelen, J., van Lieshout, G. A. A., Pabla, P., Nyakayiru, J., Hendriks, F. K., Senden, J. M., Goessens, J. P. B., van Kranenburg, J. M. X., Gijsen, A. P., Verdijk, L. B., de Groot, L. C. P. G. M., & van Loon, L. J. C. (2023). Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial. Sports Medicine, 53(7), 1445-1455. https://doi.org/10.1007/s40279-023-01822-3
Weijzen, M. E. G., van Gassel, R. J. J., Kouw, I. W. K., Trommelen, J., Gorissen, S. H. M., van Kranenburg, J., Goessens, J. P. B., van de Poll, M. C. G., Verdijk, L. B., & van Loon, L. J. C. (2022). Ingestion of Free Amino Acids Compared with an Equivalent Amount of Intact Protein Results in More Rapid Amino Acid Absorption and Greater Postprandial Plasma Amino Acid Availability Without Affecting Muscle Protein Synthesis Rates in Young Adults in a Double-Blind Randomized Trial. The Journal of Nutrition, 152(1), 59-67. https://doi.org/https://doi.org/10.1093/jn/nxab305
Yasuda, J., Tomita, T., Arimitsu, T., & Fujita, S. (2020). Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. J Nutr, 150(7), 1845-1851. https://doi.org/10.1093/jn/nxaa101
Additional Information
Maximizing Muscle Strength and Size: The Synergy of Exercise and Protein Supplementation
Achieving enhanced muscle strength and size is a key goal for many fitness enthusiasts. This article explores the interplay between exercise training, protein supplementation, and skeletal muscle hypertrophy, highlighting how these elements collaborate to improve muscle protein balance and recovery.
Exercise Training and Skeletal Muscle Mass
Physical activity, especially resistance training, is crucial for skeletal muscle hypertrophy. Each exercise session stimulates muscle growth through muscle fiber contraction and activation, influencing both muscle strength and size. The response to exercise training varies due to factors like genetics, nutrition, and exercise type.
Protein Supplementation and Muscle Protein Synthesis
Protein supplements, particularly whey protein, are vital for muscle recovery and growth. Essential amino acids in these supplements are key for synthesizing myofibrillar proteins, essential for skeletal muscle development. Post-exercise protein supplementation significantly boosts muscle protein synthesis (MPS), aiding in muscle accretion.
Balancing Muscle Protein Synthesis and Breakdown
Understanding the balance between MPS and muscle protein breakdown is essential for muscle growth. Exercise induces muscle damage, leading to an inflammatory response necessary for muscle repair. The MPS response post-exercise is crucial for repairing and building muscle fibers.
Stable Isotope Tracers in MPS Measurement
Stable isotope tracers have revolutionized MPS measurement, allowing precise tracking of amino acid incorporation into muscle, thus informing effective exercise and nutrition strategies.
Blood Flow, Insulin Sensitivity, and Muscle Recovery
Enhanced blood flow to skeletal muscles improves insulin sensitivity, crucial for nutrient use and fat loss. This is significant for muscle hypertrophy, aiding nutrient utilization for muscle repair and growth. The timing of protein supplementation post-workout is key for stimulating MPS and muscle recovery.
Conclusion
The combination of exercise training and protein supplementation is fundamental for achieving muscle strength and size. Understanding the body’s response to these stimuli enables individuals to enhance muscle growth effectively. Continued research promises more refined strategies for balancing muscle protein synthesis and breakdown, optimizing muscle development.
