THE STUDY THAT REWRITES EVERYTHING YOU KNEW ABOUT PROTEIN

For decades, we have been taught that there is a strict limit to the amount of protein the body can efficiently use in a single meal. But what if we told you that this rule has been seriously challenged by recent research?

That a single meal with 100g of protein can trigger a prolonged anabolic response, with effects lasting over 12 hours? Read on to discover what science says and how you can use this information to your advantage.

What did the recent study show?
Using an advanced quadruple isotope tracer technique, researchers analyzed how proteins are processed and used by the body when different amounts (25g vs. 100g) are ingested. The results showed a significant increase in protein synthesis in those who consumed 100g of protein, and this process was sustained for more than 12 hours. Moreover, the study showed that the rate of amino acid oxidation and protein breakdown remained low, suggesting that the body efficiently used the ingested proteins without waste. 

How can different groups of people benefit from these findings?

For athletes and active individuals:
• More efficient muscle growth: Consuming a large dose of protein after training can stimulate a strong and long-lasting anabolic response. This can support muscle recovery and growth, being essential for athletes and people who train intensively. Protein supplements and shakes can be a practical source to achieve this intake.
• Flexibility in diet: It is no longer necessary to divide protein into small and frequent meals. A consistent meal with a higher protein intake (e.g., 50–100g) can be enough to support protein synthesis throughout the day after intense physical training.

For elderly individuals:
• Combating sarcopenia (loss of muscle mass): In elderly individuals, the anabolic response to protein is often diminished, leading to muscle mass loss. Studies suggest that large protein doses can overcome this anabolic resistance and stimulate protein synthesis, helping maintain muscle mass.
• Simplifying the diet: Instead of consuming several small meals, elderly individuals can benefit from one larger protein-rich meal that is easy to manage, can cover daily needs, and support muscle recovery.

For people in medical recovery:
• Faster recovery: People recovering from surgery or injuries can benefit from a higher protein intake, which supports tissue synthesis and muscle repair. The study shows that the body uses proteins efficiently to heal, even during periods of physical inactivity.
• Supporting tissue regeneration: Proteins are essential for tissue repair and preventing muscle loss during recovery. Consuming higher protein doses can accelerate these processes.

For those practicing intermittent fasting or with a busy schedule:
• Fewer, but richer meals: Those following an intermittent fasting regimen or having a busy schedule can benefit from a large protein meal in a short period, without worrying about wasting excess protein. Thus, the body will use these proteins efficiently over a longer period, supporting recovery and muscle development.

For those aiming to lose weight without losing muscle mass:
• Muscle mass protection in a caloric deficit: During a caloric deficit (weight loss diet), proteins are essential to protect muscle mass from loss. The study suggests that a higher protein intake can support this process, ensuring that the body uses proteins efficiently to maintain muscle mass, even in a caloric deficit.

How to apply this information in your daily life?
• Adjust your protein intake according to your goals: If you are an athlete, try increasing your protein intake post-workout. If you are elderly or recovering from surgery, consider increasing your protein dose to support tissue repair.
• Be flexible in meal planning: Instead of dividing your protein intake into 5–6 small meals, you can have a larger meal containing 50–100g of protein that will be used efficiently throughout the day. Protein shakes are an ideal option for this purpose.
• Consult a specialist to adjust your diet based on your individual needs. Each person has a unique metabolism, and protein intake should be adapted according to physical activity, age, and health goals.

Conclusion:
Recent studies show that the body can use proteins much more efficiently than previously thought. Large doses of protein can support a stronger and more prolonged anabolic response, and this can benefit athletes, the elderly, those in recovery, or even those who want to maintain muscle mass during a weight loss diet. By adjusting the diet according to personal needs, we can achieve better results in muscle growth, recovery, and overall health.

This article is based on a study published in Cell Reports Medicine, which explores the body's ability to use large protein doses for prolonged muscle synthesis.

• Study title: Large amounts of protein can be used for de novo synthesis of lean body mass in humans
 • PMID: 38118410
 • PMCID: PMC10772463
 • DOI: 10.1016/j.xcrm.2023.101324