The Gut-Brain Axis
- Dose: Maximum dose of 1.6-1.7g/kg body weight. Consuming more confers no extra benefit to muscle synthesis.
- Type of protein: plant vs animal, leucine is the amino acid that turns the process of protein synthesis on. Animal protein highest in leucine e.g. whey protein. Need to appreciate leucine content of plant protein is less. Eat more of it than animal protein to confer equal benefit.
- When: Post workout protein based on 3 T’s = total, type and timing.
- Timing: The school of thought around needing to have protein intake within an hour of a workout has become redundant. Hence the metabolic window of opportunity is larger than what we think. Muscle cells have been found to have increased sensitivity and response to protein for a period of 24 -48 hours after a workout. So, our focus turns to even distribution of good quality, highly bioavailable sources of protein for 48 hours after strength stimulus, particularly when the objective is mass gain.
- Food v supplements: Always a food first approach. The role for supplements is based on convenience. There is no nutritional superiority to food it is merely protein delivered in a convenient way. There is limited research into any difference in mechanisms of action between protein foods versus supplements on a cellular level. The advantage with protein intake via food is the co-consumption of other nutrients.
- No significant difference between 5 meals a day and 3 meals a day for muscle synthesis or retention.
This information is a summary taken from Stu Phillips and Prof Kevin Tipton’s update on protein, Guru Performance Podcast.