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I've been re-reading this morning some of the study results and recommendations regarding protein synthesis/breakdown in the body. Dr. Donald Layman is one of the researchers I highly respect. He thinks it's important for adults to focus not just on the total amount of protein per day, but to get that protein into the body at regular intervals spaced over the day. There is a minimum quantity of protein needed to be consumed in a single meal to stimulate muscle protein synthesis, or the building of muscle tissue. Distributing total protein intake over 3 or 4 meals during the day leads to more time the body spends in muscle protein synthesis. **The average adult consumes most of their protein in one or two meals during the day. Over time this can result in gradual loss of muscle mass, as the body is spending more time in muscle breakdown than it does in regeneration.
Some interesting information about muscle protein synthesis:
- The body is in a constant state of muscle protein breakdown/regeneration.
- Insulin response (increase of insulin after a meal) mildly suppresses muscle breakdown.
- approximately 0.24 grams protein/KG body mass is the threshold needed per meal to stimulate muscle protein synthesis.
- Muscle protein synthesis, in combination with the effects of insulin response from a meal, has a net positive effect in building muscle tissue over the next 2 or 3 hours after a meal.
- Consuming more protein than what is needed to trigger the body's muscle protein synthesis response has no positive effect in terms of building muscle. The extra protein is just consumed as metabolic fuel and does not increase muscle protein synthesis.
- Over time, if our bodies are spending more time in muscle breakdown than regeneration, we gradually lose muscle mass. As we get older, part of the aging process is loss of muscle mass.
- Recent research indicates the average healthy adult needs between 1 and 1.5 grams protein/kg of body weight, per day.
Interesting info. to think about. For myself at 60 years old, I'm definitely not as strong as I used to be, nor do I have the muscle mass I did years ago. So this is important stuff. In combination with lifting/strength training 2 days a week, I'm going to start spacing my protein intake more evenly across the day. Shooting for a minimum of 30 grams protein at breakfast, lunch, and dinner.
View Diet Calendar, 13 February 2019:
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1328 kcal
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Fat: 45.18g | Prot: 107.73g | Carbs: 71.81g.
Breakfast: Lucerne 1% Lowfat Cottage Cheese, Egg, Market Pantry Half & Half, Coffee. Lunch: Dannon Oikos Triple Zero - Peach, Dannon Oikos Triple Zero - Vanilla (Container), Safeway Frozen Chopped Spinach, Safeway Frozen Blueberries, Silk Pure Almond Milk - Original, Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Hershey's Natural Unsweetened Cocoa. Dinner: Member's Mark Uncured Black Forest Ham, Frigo Light String Cheese, BelGioioso Aged Asiago Cheese, Member's Mark Provolone Cheese, Great Value Butter (Salted), Tanimura & Antle Celery, Publix Onions, Green Giant Fresh Baby Cut Carrots, Melissa's Butternut Squash. Snacks/Other: Canadian Club Whiskey. more...
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