How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/

 Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.

I am looking at 26 grams per meal to 70 grams per meal. So that’s fine!

I can actually go up to 70 grams per meal.

Replace your carbs with Protein. Use fats for hormone repair. Carbs are just fuel.

Your weight is important. But the phrase I keep seeing is “Body Composition”. Maybe this means increase the protein intake, increase the muscle. Get into fat burning mode.

I live in New York. But I don’t walk as much as a typical New Yorker for some reason.

Add some time to your commute so that you can walk more. Go to new places.

Adding in about 30 / 40 minutes of walking a day could be good.

I dunno. Reading too many opposing things online. Staying away for now.

Loose weight. Build strenght. Run far and fast.

• You have a plan, and you will execute it.
• Calm, sleep
• Lower insulin
• Get 200 grams of protein: 50 grams per meal, 4 meals
• Track calories
• Cycle the clories a bit
• Some supplements.

The Final Plan

Monday
Eat 1800 full of protein. low carb
Walk a lot
Easy Run in the park or treadmill

Tuesday
Eat 1800 full of protein, low carb
Squats, DL, Bench
Rest

Wednesday
Again, eat 1800 full of Protein, low carb
Tough Run, Speed Work
Rest

Thursday
1800 protein, low carb
Rest

Friday
1800 protein, low carb
Squat, DL, Bench

Saturday
Long Run (2 hours +)

Sunday
Long Run (2 hours +)

I did barbell squats for the first time in YEARS yesterday. And I felt immediately AMAZING.

The gym I joined is pretty awesome. It has a bunch of levels. One level is designed for me – the heavy lift stuff and treadmill. The other floors are less useful but still fine. Now I understand this place. Its so close.

What am I currently focussed on:

• Squats 5×5 @ 25 lbs
• Deadlift 1×5 @ 45 lbs
• Barbell row

https://startingstrength.com/get-started/programs

Starting strength is a good idea.

Barbell squat, reps 18 to 25 are like the last few miles of a marathon

Ok, let’s do something that I have not done before. Explicitly focus on protein.

In April of 2012 (twelve years ago) I read Protein Power. I just came back to this book and it fucking has everything in it. I am going to reread my copy of it. This will be a fresh perspective on this old wisdom that the doctor at my old company gave me. Wow.

I am protein starved.

Protein ideas (50+ per session)

Quick snack in morning
Siggi + ratio keto ~ 50 grams
Nugo + Slate milk ~ 34 grams (or with two Nugo / Milk it will be 50 gram)


Lunch
Chicken 2x helping with salad ~ 50 grams
Tuna melt with low carb (3x) ~ 60 grams

Mid day, post workout?
Some how to get 50 grams but for less than 500 calories. 

Dinner
Chicken, salmon (50 grams)

• 50 grams in every serving, and 4 servings a day
• Two meals are just pure protein
• Two other meals

• Eggs (yolk and whites)
• Shake / snack
• Dinner
• Another

• Sarcopenia
  • Strength Training
  • And A LOT PROTEIN, INCREASING AMOUNT

• Be careful about calories in / calories out
• Repartition the food to recompose the body
• Recomposition will reduce insulin
• Hormones influence calories
• Specific exercises

• Recompose your body’s fuel to burn fat.
• Otherwise it’s just a hamster wheel
• It all depends on INSULIN. Lower insulin
• Fat macro doesnt impact insulin.
• Intermittent fasting reduces the insulin
• Eating in general increases insulin
• Chase protein and

Even a small slip up can push your fat loss forward by two days.