Muscle Protein Synthesis

[tzanghi]

Here is a webcast from Layne Norton and Jake Wilson about how muscle protein synthesis is regulated in human beings.  Norton's recent studies have shown that MPS is regulated on a much smaller scale than 24 hours, and therefore protein in take should be scaled to that period instead of daily protein needs.http://rxmuscle.com/2013-01-11-01-57-36/muscle-college/7497-muscle-college-2-12-13.html#.URxiMmecXao

[Mikehr]

Just finishing it up now, but hes suggesting that basically we have to spread out our pro intake to effectively stimulate protein sythesis all day.Makes me think that splitting up my afternoon meal into a morning and afternoon makes more sense from a muscle building standpoint

[tzanghi]

Just finishing it up now, but hes suggesting that basically we have to spread out our pro intake to effectively stimulate protein sythesis all day.Makes me think that splitting up my afternoon meal into a morning and afternoon makes more sense from a muscle building standpoint

Yea, I used to consolidate my meals so much, and now I'm trying to spread them apart to get more bang for my buck.  It also sort of ends the whole protein per day debate.In terms of CBL, it seems like you can still do this w/ 3 meals per day starting ~4 hours after you wake up(when the book says GH levels return to baseline).  If you're DBing, then you can probably squeeze out 4 meals per day w/ 4 hours between meals.

[Mikehr]

Yeah I finished it now and I agree.My last meal is 1030 pm so I figure spreading it out as follows will work11:30 am 25-35g of pro from eggs or beef 3:00 pm probably 50-60g of pro6:30-830 periworkout nutrition9-10:30 rest of cals and proWhat do you think? And I would say on CNS you should and could push pro higher since you dont have carbs to spare them.

[hack_attack]

I would say just put your protein where it needs to be. i think we know where that is.

[maxwkw]

I would say just put your protein where it needs to be. i think we know where that is.

In your mouth?

[tzanghi]

Yeah I finished it now and I agree.My last meal is 1030 pm so I figure spreading it out as follows will work11:30 am 25-35g of pro from eggs or beef 3:00 pm probably 50-60g of pro6:30-830 periworkout nutrition9-10:30 rest of cals and proWhat do you think? And I would say on CNS you should and could push pro higher since you dont have carbs to spare them.

That looks good to me.  I would wait 'til as late as possible to get your last dose of protein in in your 9-10:30 meal, but that's just me.  If you're not having protein from 3 until the end of your workout at ~8:30, though, then I'd dose some leucine/BCAAs at around the 5:00-5:30 pm mark.  But if you're getting protein pre-workout or intra-workout, then it's not necessary.I re-started backloading this week, but still only doing it 2x per week.  You probably could push your protein up if you're eating at a deficit just so any aminos that get used for energy will have ample replacement for MPS substrate.  From what I've heard, it kind of works the other way around, though.  As in, your body will first use up to the threshold amount of AAs as substrate for MPS, and anything ingested over that amount within that ~4 hour time range that he was talking about will get used for other purposes.

[Mikehr]

Yeah I finished it now and I agree.My last meal is 1030 pm so I figure spreading it out as follows will work11:30 am 25-35g of pro from eggs or beef 3:00 pm probably 50-60g of pro6:30-830 periworkout nutrition9-10:30 rest of cals and proWhat do you think? And I would say on CNS you should and could push pro higher since you dont have carbs to spare them.

That looks good to me.  I would wait 'til as late as possible to get your last dose of protein in in your 9-10:30 meal, but that's just me.  If you're not having protein from 3 until the end of your workout at ~8:30, though, then I'd dose some leucine/BCAAs at around the 5:00-5:30 pm mark.  But if you're getting protein pre-workout or intra-workout, then it's not necessary.I re-started backloading this week, but still only doing it 2x per week.  You probably could push your protein up if you're eating at a deficit just so any aminos that get used for energy will have ample replacement for MPS substrate.  From what I've heard, it kind of works the other way around, though.  As in, your body will first use up to the threshold amount of AAs as substrate for MPS, and anything ingested over that amount within that ~4 hour time range that he was talking about will get used for other purposes.

That last bit makes a lot of sense, thanks for that info. As for my protein, after 3 oclock my next protein dose 10g of hydrowhey intra-wo, think I should bump that up ?But I am also gonna get some leucine for intra which should do the trick.

[tzanghi]

Yeah I finished it now and I agree.My last meal is 1030 pm so I figure spreading it out as follows will work11:30 am 25-35g of pro from eggs or beef 3:00 pm probably 50-60g of pro6:30-830 periworkout nutrition9-10:30 rest of cals and proWhat do you think? And I would say on CNS you should and could push pro higher since you dont have carbs to spare them.

That looks good to me.  I would wait 'til as late as possible to get your last dose of protein in in your 9-10:30 meal, but that's just me.  If you're not having protein from 3 until the end of your workout at ~8:30, though, then I'd dose some leucine/BCAAs at around the 5:00-5:30 pm mark.  But if you're getting protein pre-workout or intra-workout, then it's not necessary.I re-started backloading this week, but still only doing it 2x per week.  You probably could push your protein up if you're eating at a deficit just so any aminos that get used for energy will have ample replacement for MPS substrate.  From what I've heard, it kind of works the other way around, though.  As in, your body will first use up to the threshold amount of AAs as substrate for MPS, and anything ingested over that amount within that ~4 hour time range that he was talking about will get used for other purposes.

That last bit makes a lot of sense, thanks for that info. As for my protein, after 3 oclock my next protein dose 10g of hydrowhey intra-wo, think I should bump that up ?But I am also gonna get some leucine for intra which should do the trick.

I think 10g intra-workout is fine as long as you're doing 30-40g in your post workout shake.

[Mikehr]

Yeah I finished it now and I agree.My last meal is 1030 pm so I figure spreading it out as follows will work11:30 am 25-35g of pro from eggs or beef 3:00 pm probably 50-60g of pro6:30-830 periworkout nutrition9-10:30 rest of cals and proWhat do you think? And I would say on CNS you should and could push pro higher since you dont have carbs to spare them.

That looks good to me.  I would wait 'til as late as possible to get your last dose of protein in in your 9-10:30 meal, but that's just me.  If you're not having protein from 3 until the end of your workout at ~8:30, though, then I'd dose some leucine/BCAAs at around the 5:00-5:30 pm mark.  But if you're getting protein pre-workout or intra-workout, then it's not necessary.I re-started backloading this week, but still only doing it 2x per week.  You probably could push your protein up if you're eating at a deficit just so any aminos that get used for energy will have ample replacement for MPS substrate.  From what I've heard, it kind of works the other way around, though.  As in, your body will first use up to the threshold amount of AAs as substrate for MPS, and anything ingested over that amount within that ~4 hour time range that he was talking about will get used for other purposes.

That last bit makes a lot of sense, thanks for that info. As for my protein, after 3 oclock my next protein dose 10g of hydrowhey intra-wo, think I should bump that up ?But I am also gonna get some leucine for intra which should do the trick.

I think 10g intra-workout is fine as long as you're doing 30-40g in your post workout shake.

alright I am doing 45g of hydrowhey in my pwo shake, but I am gonna add 5g leucine to both shakes soon Sent from my SGH-I747M using Tapatalk 2

[storm47]

If a meal has different protein sources, for example two eggs and a can of sardines which amounts to 30 grams of protein, does the digest times vary for the protein sources and will I still get the benefits of protein synthesis with a mix protein meal?

[Jeff&Sarah]

I would say just put your protein where it needs to be. i think we know where that is.

In your mouth?

This made me laugh

[hack_attack]

I would say just put your protein where it needs to be. i think we know where that is.

In your mouth?

well...I've been doing this wrong for a while.....

[Richard Schmitt]

I would say just put your protein where it needs to be. i think we know where that is.

In your mouth?

well...I've been doing this wrong for a while.....

You mean...you can snort it or shoot it up your veins?

[hack_attack]

I've actually been taking all my day-to-day nutrition via hour-long baths.

[Author]

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