Originally Posted by elmura
Thanks for that. This article raises some additional questions:
Layne Norton talks about the level of protein at a meal required to obtain the maximum benefit for muscle building and states "at a protein intake above this level the body would merely oxidize the excess amino acids for energy".
But then later on in the article, suggests "it is better to consume larger protein doses spaced further apart and maximize protein synthesis" which doesn't equate with the first point.
So, I theorise that if you ate more protein than the required level for MPS at a single meal, and you aren't in an energy deficit, either of these scenarios would occur:
1. Excess would be stored as fat, or
2. Excess would be excreted, or
3. The larger size of the meal would take longer to digest and thus you would have a more sustained release of aminos over a longer period of time
What do you guys think? Is there any evidence of which of these scenarios occur in trained men?
Good questions. Keep in mind that in those statements by Layne that no mention of quantity is made. He is talking in principles. Here is, I believe, the resolution of the two statements ..
1. A certain amount of protein (specifically, the amount that raises your blood Leucine concentration to a threshold level) gets you into synthesis. Any more than that makes no further contribution to synthesis and is essentially extra calories.
2. Because synthesis is a cycle that works as follows ...
- It must be stimulated by reaching your Leucine threshold (i.e. more protein AT ONE SITTING ... so that your Leucine essentially pulses up to synthesis threshold)
- It must run its course and return to baseline before it can be stimulated again (with the cycle being about 5-6 hours)
... it is better to eat less frequently with more protein per sitting (specifically, enough to stimulate synthesis) at each meal, as compared to higher frequency, lower protein which never pulses your Leucine up to threshold. Just make sure you don't eat too much more than necessary to stimulate the synthesis (number 1 above).