Hey all: Proteins differ in their assimilation rates, as I've read(whey being fast absorbing, beef being slow/slowest of food sources). My question is about nitrogen balance and assimilation rate: If one follows the IF-style diet(or a 'regular' three meal per day diet), how long will it take to enter into negative nitrogen balance given a frequency of meals at 6 hour intervals beginning after a morning workout and approx. 60 grams of solid-food (meat or whole egg) protein-between meals(ie. from the end of eating to the next meal). I am interested in remainng in positive nitrogen balance whilst minimizing food intake. ANswers?
asked bypaleohacks (78467)
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on November 27, 2011
at 10:48 PM
I can't answer with regard to meal frequency, I'd suggest contacting A. Scott Connelly and asking him why he recommends small frequent protein servings as opposed to larger, less frequent servings. The below may be of some use, however:
QUESTION: In an off-season scenario, in a 24 hour period...how many grams of protein per pound of bodyweight do you think is required to gain the maximum amount of muscle?
Dr. Connelly said you need a 30 gram dose of animal protein every 3 to 4 hours to get your 3 grams of leucine.
DR SCOTT CONNELLY's RESPONSE:
The optimal averaged 24 hour intake of dietary protein to maximize lean body mass gains induced by RT is not precisely known. The best sophisticated data comes from a study in which daily protein intake was varied from 1-3 grams per kilogram of body weight and stable isotope methodology was used to assess protein "turnover" (composite rates of synthesis vs breakdown).
This study was significant in that:
* Rates of both synthesis and breakdown (hence total turnover) increased linearly with increasing protein dose. * Increases in synthesis and breakdown when plotted produced virtually super-imposable graphics, thus suggesting that the two metrics of protein balance literally cancelled one another out. * Despite the above, increases in lean body mass gain basically doubled with every increment in protein intake.
What this suggests is that the relationship between total 24 hour intake of protein and muscle gain with effective RT protocols is essentially linear (at least within the range of this study, i.e. 3 gr/kg/day).
The subjects in the study struggled to get to 3 gr/kg/day and thus no data was collected beyond this point.
Another important point is that the protein that was ingested was usual and customary whole food cooked protein sources which reliably produced superior nitrogen retention than do proteins with very rapid digestion and assimilation characteristics and thus cannot be extrapolated to elemental protein diets (free form aminos or hydrolysates) or rapidly assimilated proteins such as whey and soy.
Whey is useful in one context in particular and that is the post workout period (from immediately after training up to 3 hours later) in which the exercise induced increment in fractional rates of muscle protein synthesis can be synergistic-ally augmented by the ingestion of a rapidly assimilated complete protein source (with a PDCAAS of > 1.0 or greater) that delivers net 3 grams of leucine. The duration of this threshold dose of whey lasts only about 3 hours in humans, so it is more efficient to use the whey post workout and then load up on more slowly assimilated proteins during the rest of the day to optimize whole body protein metabolism and nitrogen retention.
on October 07, 2012
at 05:24 PM
It is my understanding that plant proteins are assimilated by the body at a rate of up to 4 times more efficiently than flesh proteins. Our bodies can convert short chain amino acids into the proteins we need, just as cows and chickens do. So, have you looked into this aspect of protein supply for body building? Some great athletes are vegan. Curious what you might say about this.
on April 17, 2011
at 01:07 AM
Hard (not to say impossible) to answer because it varies based on the individual and it's workout. Measuring O2 and CO2 during workout on a respiratory metabolic cart will give indications regarding that, but there are many variables here... level of glycogen depletion, muscular mass, protein absorption, gluconeogenesis level, etc...
Your goal is to bulk it up or stay the same while minimum eating, right?