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very interesting article on protein.
https://www.otpbooks.com/mike-prevost-protein-muscle-hypertrophy/ By Mike Prevost
I saw it when I read Toms article on his keto diet. I scrolled through some of the articles.
end highlight,,,
For Caloric Balance (Maintaining Weight)
20 grams (for young adults) or 30 grams (for older adults) in a single bolus is enough to maximize MPS.
The optimal dosing regimen is 20-30 grams, every three hours.
Resistance training sensitizes the muscle to the MPS enhancing effect of protein. Proper timing of protein intake may be beneficial.
Avoid ultra-high protein intakes throughout the day (> 70 grams per meal) on a consistent basis to prevent inhibition of protein turnover.
For Caloric Deficit (Losing Weight)
for non-training individuals is to consume .73 grams of protein per pound of bodyweight in 20-30 gram boluses throughout the day.
For resistance training individuals, consume 1 gram of protein per pound of bodyweight, in individual meals consisting of 20-40 grams of protein per meal.
The impact of these recommendations is enhanced by choosing high quality protein sources.
You need to read the whole article for this to make sense. but I found it fascinating.
Diet Calendar Entries for 19 July 2018:
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1012 kcal
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Fat: 67.50g | Prot: 80.50g | Carb: 22.87g.
Breakfast: Califia Farms Coconut Cream & Almond Milk, NuNaturals Oat Fiber, Roast Beef, chocolate almond crusted fudge, Coffee (Brewed From Grounds). Lunch: Pork Chops (Top Loin, Boneless, Cooked, Broiled), Kroger Boneless Skinless Chicken Thighs, Trader Joe's Hass Avocado. Dinner: Kraft 100% Grated Parmesan Cheese, Butter (Salted), Cauliflower, revised stuffed peppers. Snacks/Other: chocolate coconut fudge bomb. more...
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1792 kcal
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Activities & Exercise:
Bicycling (very fast) - 17.5/mph - 25 minutes, Resting - 15 hours and 35 minutes, Sleeping - 8 hours. more...
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