There has been plenty of debate over the quantity of protein we should be consuming per meal. There are two main opposing arguments. One side argues that the body can only absorb and use a certain amount of protein in one sitting, which is around 25-30 grams. The opposing view is that the more protein we consume, the more is the muscle synthesis, leading to muscle gain.
In other words, if we only consume 25-30 grams of protein per meal, how do we ever gain any more lean muscle tissue?
Game-changing studies on protein consumption
There have been several studies that have backed up one side of this debate. The findings of the studies may have changed the way some of you eat with regard to protein intake. Let’s take a look. A 2009 study from the Journal of the American Dietetic Association found that “the ingestion of more than 30g protein in a single meal does not further enhance the stimulation of muscle protein synthesis in the young and elderly”. When young and elderly volunteers were given 30 or 90g of dietary protein in a single meal, the 30g dose maximally stimulated muscle protein synthesis. Again, there were no further increases in muscle protein synthesis at the 90g dose.
Another 2009 study titled “Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men” went on to provide similar evidence based on college-aged weight-trainers drinking 0g, 5g, 10g, 20g, or 40g of protein after their weight training sessions. The study showed that muscle protein synthesis is stimulated maximally at the 20g dose. Interestingly, the study found that there were no further increases in muscle protein synthesis at the 40g dose.
The bigger picture to the health benefits of protein
So, now we have cleared up the argument about how much protein we need for optimal muscle synthesis. Yet, a lot of people will be thinking “surely we don’t need to eat anymore than 30 grams of protein in a single meal then?” Before you get too excited at the prospect of cutting down, ask yourself what else does protein offer me other than muscle synthesis? While the above studies enable us to determine what the optimal amount of protein is for muscle building, which is of course very useful, people fail to see the bigger picture. Muscle hungry jocks apart, healthy eaters, people who want to get leaner, have more energy and improve their quality of life should consider the other benefits that protein offers us.
1. Improved cholesterol and triglyceride levels
Studies show that increasing protein intake from 11% to 23% and reducing carbohydrate from 63% to 48% can lead to decrease in a harmful cholesterol known as LDL, while also reducing triglyceride levels.
2. Thermogenic powers
Thermogenesis occurs when your body’s temperature rises as it tries to break down and digest foods. Proteins have a high thermogenic effect, so the body has to use up energy in order to digest, absorb, oxidate and store it, leading to increased rate of metabolism. Proteins’ thermogenic effect is roughly double that of carbohydrates and fat, which means its much more effective for fat loss and staying lean.
3. Glucagon boost
A diet rich in protein has shown increased levels of the hormone glucagon. Glucagon is responsible for the effects of insulin and greater fat mobilisation. The nutrient-regulated control of the release of these hormones manages tissue metabolism and the blood levels of glucose, fatty acids, triglycerides and amino acids.
4. Improved weight loss
Studies show that protein keeps us feeling fuller for longer. Furthermore, reducing the carbohydrate to protein ratio increases body fat loss, helps preserve lean muscle tissue, decreases triglyceride levels and improves blood sugar management.
So, I hope it’s now quite clear that protein offers far more than just muscle building properties. High-protein diets can lead to increased metabolism, improved body composition and better training response and recovery. So, why would you try and limit your intake?
Women should aim to consume 20-30 grams of protein from each meal every 3 hours, while men should aim to consume 40-50 grams. This would offer all the benefits of protein while curbing the over-consumption of carbohydrates.