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Sports Nutrition

Eat Proteins Smarter To Build Muscle

For thousands of years, people have believed that eating large amounts of protein made it easier to build bigger, stronger muscles. A recent study by University of Texas Medical Branch metabolism researchers, however, provides evidence that strongly contradicts this ancient tradition.

The study's results show that only about the first 30 grams (just over one ounce) of dietary protein consumed in a meal actually produce muscle.

"We knew from previous work that consuming 30 grams of protein - or the equivalent of approximately 4 ounces of chicken, fish, dairy, soy, or, in this case, lean beef - increased the rate of muscle protein synthesis by 50 per cent in young and older adults," said associate professor Douglas Paddon-Jones, senior author. "We asked if 4 ounces of beef gives you a 50 per cent increase, would 12 ounces, containing 90 grams of protein, give you a further increase?"

The researchers tested this possibility by feeding 17 young and 17 elderly volunteers identical 4 or 12-ounce portions of lean beef. Using blood samples and thigh muscle biopsies, they then determined the subjects' muscle protein synthesis rates after the meals.

"In young and old adults, we saw that 12 ounces gave exactly the same increase in muscle protein synthesis as 4 ounces," Paddon-Jones says. "This suggests that at around 30 grams of protein per meal, maybe a little less, muscle protein synthesis hits an upper ceiling."

The results of the study, Paddon-Jones points out, seem to show that a more effective pattern of protein consumption is likely to differ dramatically from most daily eating habits.

"Usually, we eat very little protein at breakfast, eat a bit more at lunch and then consume a large amount at night," Paddon-Jones said. "So we're not taking enough protein on board for efficient muscle-building during the day, and at night we're taking in more than we can use. Most of the excess is oxidised and could end up as glucose or fat."

A more efficient eating strategy would be to shift some of the extra protein consumed at dinner to lunch and breakfast.

"You don't have to eat massive amounts of protein to maximise muscle synthesis, you just have to be cleverer with how you apportion it," Paddon-Jones said. "For breakfast consider including extra high quality proteins. Throw in an egg, a glass of milk, yoghurt or add a handful of nuts to get to 30 grams of protein, do something similar to get to 30 for lunch, and then eat a smaller amount of protein for dinner. Do this, and over the course of the day you likely spend much more time synthesising muscle protein."

Source: SPARC's Relay newsletter