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Infinite Protein Games EP 137
Manage episode 392890419 series 3522402
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Introduction: Hey Everyone, I am Brad Dieter, the COO of Macros Inc, a nutrition and fitness coaching company and this is MI Take, a podcast that discusses current events in nutrition, the business side of the health and fitness industry, and a little of everything in between. Let’s dive into it.
Nutrition Insights: Protein in a Single Meal.
The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans
- The context of this study
- 0, 20, 40 study - tromellen 2019
- 0, 40, 70 study - kim et al 2016
- Bolus vs spaced out feeding - areta 2013 study
- Anabolic window
- They fed people 0, 25, and 100 grams of protein.
- Amino acid levels in the blood remained elevated for up to 6 hours post the 100 grams but not quite that long for the 25 grams.
- PS and PB were measured and protein synthesis was highest in the 100 grams as was the net balance.
- FSR or essentially the rate of muscle accretion was highest in the 100 grams, which was elevated out to 6 hours and was highest in the 100 grams.
- The anabolic response is > 12 hours.
- No limit to protein-derived amino acid bioavailability and subsequent tissue incorporation
- We have previously estimated that the ingestion of 20 g protein results in 10% (2 g) of the ingested-protein-derived amino acids to become incorporated in skeletal muscle tissue throughout a 6-h postprandial period.4 In the current study, we calculated that 12%, 15%, and 18% of the ingested protein was incorporated into skeletal muscle following ingestion of 25 g protein throughout 4-, 8-, and 12-h periods, respectively
- Quite a lot ends up in circulation with ~10-15% in muscle post meal.
- As you increase protein in a meal more of what gets incorporated into your muscle comes from what you ate, not the free amino acid pool.
Business Insights: Finite vs Infinite Games
What I am learning Today: Stability is a False Hope
Daily Win: Got season 4 spun up again
Daily Learning Lesson: Time goes much faster than you expect, don’t waste any of it.
Visit us at macrosinc.net to enroll in our fitness and nutrition coaching program!
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