Banish The ‘Broscience’ Pt 3 : How Much Protein Should You Take Per Serving?

How many of us have heard some ‘Bro’ in the gym profess that you can only absorb 30 or 40g protein in one go, and that it is futile consuming more than that per serving. Well, this is where ‘Broscience’ can be a pain, because actually this ‘Bro’ wouldn’t be a million miles away from the truth with what he’s saying, but despite being close to getting the facts right they have actually failed to consider the key message behind this.

In actual fact, according to Beelan, (2010), the issue isn’t with how much protein we can ‘absorb’ per serving, but rather how much protein is needed to ‘stimulate’ maximal muscle growth. It seems that there is an optimal amount of protein needed to stimulate muscle growth, and this figure is 20-25g per serving. There is no more actual muscle synthesis stimulated through consuming more than this in one go, so irrespective of whether you consume 25 or 50g of protein after the gym, muscle synthesis will only ever reach a certain point at that time. The excess protein will be stored in the amino acid pool, used to preserve intestinal integrity, serve as an energy source, or be excreted in faeces.

References

Beelen, M., Burke, L, M., Gibala, M, U., & van Loon, L, J. (2010). Nutritional strategies to promote post exercise recovery. International Journal of Sport Nutrition Exercise Metabolism. 20: 515-532.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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