I’ve put together some information bellow that should help to answer this question. It is important to remember however that the amount of protein your body can use is dependent on a number of variables like the amount at which you exercise and overall calories you intake. The paragraph bellow is the direct answer to the question but there is more answers to questions related to the topic bellow.
However like I state in my article on getting stronger I would suggest getting anywhere from .5 grams to 1.5 grams of protein per body weight. You want to be closer to 1.5 grams of protein per body weight if you are in fasted state. This is because protein synthesis is enhanced with an insulin boost and Insulin is released by your Pancreas when you eat carbs.
Should You Space Out Protein Intake
The answer is it depends on your protein needs for the day and what you are eating. Yes your body can only absorb a certain amount of protein an hour but foods that contain protein also take a certain number of hours to digest.
The number of grams of protein your body can digest in an hour can fluctuate based on how recently you have performed anaerobic activity. From what I have learned your body can take in anywhere from 5 to 10 grams of protein an hour.
So combining this with the fact that it takes longer for certain high protein foods to be digested. The amount of protein you should eat within a certain time frame can vary. For example meats like chicken and pork take about 6-8 hours to digest. But Red meats take about 1 to 3 days to digest.
This information should leave you relieved in a sense however because the amount of protein you can take in within a sitting is far behind most peoples recommended 30 grams.
For an example if you eat one 6 oz chicken breast in a meal that equals about 52.5 grams of protein. But this protein may take about 6-8 hours to digest that means you are still within the limit of 10 grams of protein per hour because ” 52.5 grams /6-8 hours = 6.56-8.75 grams/hour”.
Whey protein in a shake or water however only takes about 1 hour and 30 minutes for the body to digest. So just know that if you take the entire 50 gram serving of protein from your Whey Protein product only about 15 grams of it at most is actually being used.
Example of Daily Protein Consumption to Maximize Muscular Synthasis
Meal 1 Time: 8 a.m . 3 eggs(eggs take about 2 hours to digest) approx. 9.5 grams of protein absorbed at max
Meal 2 Time: 10 a.m . 1 6 oz chicken about 8 grams per hour of protein absorbed at max
Meal 3 Time: 5 p.m. 1 12 oz New York Strip Steak around 10 grams of protein per hour until you repeat the process at meal number 1.
Total protein intake: 176.5 grams, this is within the range I initially recommended for .5 to 1.5 grams per pound of body weight on the high end of someone who weighs 118 pounds and the low end of someone who weighs 353 pounds.
Keep in mind this is just a example for you to get the idea of how you can maximize your protein. The amount of protein your body can absorb from this meal would fluctuate based on when you perform anaerobic activity and the amount of carbs you are eating.
How Muscle Protein Synthasis Works
Muscle Protein Synthesis is the breaking down of protein into amino acids where it is used for muscular repair. When you exercise you break down your muscular tissue. So to repair this your body uses some of the amino acids broken down in Protein Synthesis to repair your muscle. But when you break down muscular tissue with the right amount of protein the muscular tissue is repaired and enlarged. Though do not confuse Muscular Protein Synthesis with Protein Synthesis. Protein Synthesis as a whole is used for many cellular repairing functions in the body.
Incorporating More Protein Into Your Diet
It may be hard for some people to get the amount of protein needed for maximal muscular growth. But there are some things your can do that may help you get more protein in your diet. One thing that can help increase your protein intake is meal prepping. When you meal prep it helps make more efficient use of your free time. This will make it so cooking meats and the rest of your meals isn’t so much of a hassle.
To meal prep all you do is cook the foods you are going to eat throughout the week or next few days in bulk. Then after the food is cooked portion it off into separate meals and place them into Tupperware. Put these Tupperwares in the fridge and now you have an abundance of meals cooked up for the week.
This helps eliminate time spent cooking because you won’t have to wash dishes multiple times. In addition it cuts down on the food preparation time because you won’t have to constantly be getting out new cooking materials.
Meal prepping should work for most people because for most jobs there is a fridge to put your meals in and eat during a lunch break. But if this is not the case for you try and bring a lunch box to keep your meals cold.
What Kind of Protein is Best
I’ve touched on how much protein your body can use in an hour a little bit earlier in the section on should you space your protein intake out. But I did not talk to much about how some proteins are better for different times. This is because your body breaks down protein at different rates as you increase or decrease your exercise. So the answer to this question would be right after an Anabolic workout since your muscle protein synthesis is the greatest try to get 15- 20 g from a Whey Protein supplement for the next 2 hours.
(Click the picture bellow for pricing on Whey Protein)
This is because Whey Protein is one of most fastest digestible proteins and will help you capitalize on having that increased boost in muscle protein synthesis right after a workout. In my example I used before with maximizing daily protein I said the “maximum amount of protein absorbed”. I said maximum because some meats and other protein sources can be used more efficiently by the body. Like Whey and red meats have a protein absorption rate of the maximum 10 grams per hour. This is not the case for every protein source. But like I have said earlier you should not be taking more than 15-20 grams of Whey protein even though the container may recommend it.
Following these 2 hours try to have a meal with a protein source of your choosing.
Take Protein With Carbs
As I have stated before when you eat carbs with protein your body releases insulin. This insulin allows the the glucose extracted from the carbs to be turned into glycogen by the liver. When your glycogen levels are increased after a workout it reduces protein degradation. Once protein degradation is reduced protein synthesis occurs. So by eating carbs after a workout with protein and through out the day you keep your protein synthesis levels high. This does not mean however that I am telling you to go crazy on eating carbs just make sure you have enough carbs in your diet to keep Muscle Protein Synthesis levels at there maximum.
High Protein Foods
- Large Eggs (6.3 grams of protein per egg)
- Quinoa (24 grams of protein per serving)
- Steak 8 oz(60 grams of protein)
- Chicken Breast 8 oz(70 grams of protein)
- Greek Yogurt(20 grams of protein per serving)
- Peanut Butter(7 grams of protein per 2 tbs)
- Lentils(9 grams of protein per serving)
- Pork Chops(21 grams of protein per serving)
- Canned Tuna(41 grams of protein per can)
- Salmon(50 grams of protein per fillet)
- Cashews(2.6 grams of protein per 2 tbs)
- Cottage Cheese(3 grams of protein per 2 tbs)
- Shrimp(4.1 grams of protein per 2 tbs)
- Roasted Ham(30 grams of protein per cup)
What I Personally Do for Protein
In my current situation I can only eat approximately 2 times a day so in these meals I get 3 eggs in the morning with ham. Then for dinner I usually will eat 4 butterfly cut chicken breast with milk. This amounts to about 200 grams of protein a day. I am currently in college however so I have a meal plan with limited meals per day. This is why I don’t spread my protein consumption out a touch more. Though I think your body can handle more than 30 grams of protein per meal I don’t think it can use 100 grams on average like I am taking. The main reason I take the access protein is it makes me fuller. This way I am not eating as many carbs and fats. For the amount of protein I am eating to be used to the highest efficiency I should be eating about 4 times a day.
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