How Much Protein Can be Used in a Single Meal for Muscle Growth?

HOW TO INDIVIDUALISE PROTEIN INTAKE

TIMESTAMPS
00:00 Intro
00:34 Muscle Protein Synthesis
03:53 MPS vs Muscle Growth
05:20 Protein Frequency
07:22 Protein Distribution
09:26 Time-Restricted Feeding
11:13 Plant-Based Diets
13:24 Total Daily Protein & Hypertrophy
14:52 Practical Recommendations

STUDIES

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

COURSES

SOCIAL MEDIA

[joshuasharrock]

There's a HUGE problem with the studies that suggest 30 grams per meal... every study that only says you're gonna absorb 30 grams used whey protein and or milk which completely bypasses the digestion process. You can only absorb 30 grams or so per hour because of nitrogen however... You're forgetting the huge problem

If you eat 10 ounces of chicken with 100 grams of protein within.. It'll take four hours for the chicken to turn into chyme before it even hits your digestive tract. It takes on average at least 10 hours for that chyme to make it through your intestines. So on average you're only absorbing 10 grams of protein per hour. If you eat not drink your protein you can eat it all at once and it'll absorb the same even though you can't absorb more than a certain amount at a certain time

Lastly every study that ever suggested that you only can absorb 30 grams of protein per meal never suggested what a meal meant. Can you eat a meal once an hour? How often is a meal? It takes about two hours for your nitrogen to restore its levels while breathing

[ForLegalReasonsThisIsAJoke]

I think the results are vague because it doesn't matter in the big picture, since there are bodybuilders both natural and enhanced that eat only one meal per day.

The human body is very good at adapting to its circumstances, be it meal frequency, nutrient partitioning or starvation, and it is one of the reasons we became the apex. Adaptability.

This was a great video.

[berkeliumk]

The vegan vs omnivorous diet paper and it's main author are closely affiliated to Marlow Foods Ltd which pushes highly processed vegan meat.

[wavyking]

Hey man, just wanted to say that this channel is great. You produce such high quality content consistently, a channel like this deserves more views and subscribers. Wishing you all the best. Keep up the great work.

[LanceDobson]

Ive been grappling with this exact issue for a few months. Great breakdown.

[brunobenetti]

Truly amazing content. The only thing missing for me were similar studies of people that were already training for, say, one year. There probably would be bigger differences and more conclusive for people that already work out

[zemanuel]

you say the women's study on the feeding window yielded similar results across groups. However, from your graph, it seems that the women who eat in a restricted setting lost fat and gained muscle, while the women in the 13 hours eating window gained both muscle and fat. This would be significant for many people.

[dmitrisochlioukov]

I've been taking shakes with up to 130gs of protein for about a year now and it hasn't impeded my growth at all lol.

[Ypelaar]

Would love to see a video on muscle mass increase/ protein synthesis on a caloric deficit. Maybe also including optimal protein intake

[lanzadel]

I have been doing OMAD (one meal a day) for 5 years and I swear that my gains did not change that much from the 4 meals a day I used to do back in my college day. But you need to be careful for what you consume since going directly to isolated whey or supplement won’t yield a very good result. For example, my diet consists of 184 g protein, 120 g fat and 230 g carb which totally amounts around 2800 kcal and only 27 g of the protein comes from isolated whey (I like its flavour). I usually consume complex carb like oats, sweet potatoes and yam and rarely binge on any non-complex carb. My protein and fat come from both meats and veggies, and of course, no vegetable oil and highly processed meat. The meal is usually taken right after I wake up and believe me, it stays in your digestive track for a long long time. I work out in the evening and I still feel it in my stomach. I do not see any problems with my recovery either.

FYI, I used to do OMAD in the night and I gained a lot of fat so I do it in the morning instead. Circadian rhythm may also affect your body composition in this way.

[ClickinUp]

This is an answer i have needed for a long time, I went from 277 - 160 doing one meal a day and I have began lifting a lot over the last 4 months. I have been doing research on how much protein i should be eating a day but I've been eating it all in one meal a day. I might need to rethink my eating strategy.

[kristijan]

Could you make a video about hypertrophy stimuli, how long is the muscle stimulated after exercising? For example if i trained Monday, skipped a day or two, should i still eat a lot of protein on Thursday or it won't go towards muscle synthesis?

[levelwithz]

@2:33 I ordered a Luecine powder supplement and mix 5g of Luecine with each scoop of Whey Protein and [anecdotally] it works pretty well for me.

[Tayefislam-xv]

Bro you are so amazing...respect your efforts for making us understand all the topics with that much details and informations❤❤❤

[MaheshWalatara]

I always notice if I eat too much protein per meal I crap it out a few hours later. So yeah definitely believe in a 20-30g range per meal is all you need.

[spurzo-thespiralspacewolf]

Current lean body weight is 150# @ 5’6” around 10% bf. I eat 3 x day each meal contains 60g total protein. Equally 180 g per day

[yankgr]

Bro not gonna even mention the differences in bf loss with restricted feeding, and with the rugby players. 10 kg of muscle gain with low bf will gonna look way more impressive than a High bf gain.

[NoOne]

they say no more than 30g per serving but forget to say that the body uses 20-30% of the protein to process it.

[zz]

@14:31: You wrote it correctly, but said 1.5 kg/day (rather that 1.5g/kg/day). PS: I love your videos!

[nasserfromoman]

May any one give us the final answer please? Which one is better dividing meals to 6 or eating 3 large meals?