Most people will thinks that it is logical, that the more protein you eat during a meal, the bigger your muscles grow. Because more is always better, right?
Guest what, your body doesn’t necessarily work that way. There’s only a certain amount of protein that your muscles can absorb in one sitting of meal.
Skeletal muscle protein synthesis is maximized by 25 to 35 grams of high-quality protein during a meal.
Protein synthesis is basically a fancy way of saying “building and repairing muscle. Exercise creates micro-tears in your muscles. The harder you work, the more of these tears occur. Protein helps to repair these tears, which then causes your muscles to grow bigger and stronger.
If your muscles receive fewer than 25 grams of protein in a sitting, however, muscle tears brought on by exercise persist due to a lack of building materials.
But if your muscles receive more than 35 grams of protein, they have all the building materials they need, and the protein goes to other parts of your body or into the toilet.
In fact, if you’re piling your plate with too much protein, you might be pushing other vital nutrients out of your diet from foods such as vegetables, fruits, healthy fats, and whole grains, all of which can help with muscle recovery and weight loss.
And you don’t have to down a huge shake of 800 plus calories or 2 grilled chicken breasts after a workout. Studies on protein timing show muscles’ elevated sensitivity to protein lasts at least 24 hours.
Number of studies conduct both by Oxford and Cambridge university showed that muscle protein synthesis may continue for 24 to 48 hours post-workout, so trying to push everything in one meal sitting is just Ludacris
The next question you will get is why those guys always walking around with protein shake in the gym, the fact is that most people are influence by what they see on the internet or by their favourite fitness model who are just trying to sell a product.
Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.