#263: What Is The Upper Limit For Protein Intake

Barbell Medicine Podcast

Barbell Medicine

Health & Fitness

4.8 • 1.2K Ratings

🗓️ 25 December 2023

⏱️ 16 minutes

🔗️ Recording | iTunes | RSS

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Summary

Dr. Feigenbaum discusses how much protein can be consumed at a single meal after a workout and what that means practically.

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Transcript

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0:00.0	Welcome back to the Barbell Medicine podcast. I'm Dr. Jordan Figanbaum. I hope you had a great weekend.
0:13.0	Merry Christmas and happy holidays to everyone if you celebrate.
0:16.0	Today on episode 263 we're going to talk about protein intake around the workout.
0:20.0	A recent study found that there was no upper limit of protein intake that didn't increase
0:24.5	muscle animalism.
0:25.9	In this podcast, we'll review that paper and talk about some of the nuances around
0:29.2	dietary protein intake.
0:30.2	All right, so let's start out with the paper. This paper was published December 19th in
0:34.2	Cell Reports Medicine Journal by a research group from the Netherlands.
0:37.8	To give you some background on protein intake and muscle anabolism, let's start out at the level
0:41.8	of the muscle and work our way backwards.
0:44.0	So muscular hypertrophy is defined in most studies as an increase in total mass of a muscle,
0:48.0	whereas a decrease in total mass of a muscle is referred to as atrophy.
0:51.0	An increase in muscle fibrous size occurs when the muscle protein
0:53.7	synthesis exceeds muscle protein breakdown for sustained periods of time. Now, muscle
0:58.3	protein synthesis rates tend to go up in response to dietary protein ingestion
1:02.0	and after an exercise session, particularly resistance training. in response
1:04.2	to dietary protein ingestion and after an exercise session, particularly resistance training.
1:05.0	On the flip side, muscle protein breakdown rates tend to go up during exercise and
1:09.2	during periods between meals.
1:10.5	Now muscle protein breakdown fluctuates far less than muscle protein
1:13.9	synthesis rates, which is more dynamic. Muscle damage due to training does happen to
	...

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