Navigation Links
Moderate amounts of protein per meal found best for building muscle
Date:10/26/2009

GALVESTON, Texas For thousands of years, people have believed that eating large amounts of protein made it easier to build bigger, stronger muscles. Take Milo of Croton, the winner of five consecutive Olympic wrestling championships in the sixth century BC: If ancient writers are to be believed, he built his crushing strength in part by consuming 20 pounds of meat every day.

No modern athlete would go to such extremes, but Milo's legacy survives in the high-protein diets of bodybuilders and the meat-heavy training tables of today's college football teams. A recent study by University of Texas Medical Branch at Galveston metabolism researchers, however, provides evidence that strongly contradicts this ancient tradition. It also suggests practical ways to both improve normal American eating patterns and reduce muscle loss in the elderly.

The study's results, obtained by measuring muscle synthesis rates in volunteers who consumed different amounts of lean beef, show that only about the first 30 grams (just over one ounce) of dietary protein consumed in a meal actually produce muscle.

"We knew from previous work that consuming 30 grams of protein or the equivalent of approximately 4 ounces of chicken, fish, dairy, soy, or, in this case, lean beef increased the rate of muscle protein synthesis by 50 percent in young and older adults," said associate professor Douglas Paddon-Jones, senior author of a paper on the study published in the September issue of the Journal of the American Dietetic Association. "We asked if 4 ounces of beef gives you a 50 percent increase, would 12 ounces, containing 90 grams of protein, give you a further increase?"

The UTMB researchers tested this possibility by feeding 17 young and 17 elderly volunteers identical 4- or 12-ounce portions of lean beef. Using blood samples and thigh muscle biopsies, they then determined the subjects' muscle protein synthesis rates following each of the meals.

"In young and old adults, we saw that 12 ounces gave exactly the same increase in muscle protein synthesis as 4 ounces," Paddon-Jones says. "This suggests that at around 30 grams of protein per meal, maybe a little less, muscle protein synthesis hits an upper ceiling. I think this has a lot of application for how we design meals and make menu recommendations for both young and older adults."

The results of the study, Paddon-Jones points out, seem to show that a more effective pattern of protein consumption is likely to differ dramatically from most Americans' daily eating habits.

"Usually, we eat very little protein at breakfast, eat a bit more at lunch and then consume a large amount at night. When was the last time you had just 4 ounces of anything during dinner at a restaurant?" Paddon-Jones said. "So we're not taking enough protein on board for efficient muscle-building during the day, and at night we're taking in more than we can use. Most of the excess is oxidized and could end up as glucose or fat."

A more efficient eating strategy for making muscle and controlling total caloric intake would be to shift some of extra protein consumed at dinner to lunch and breakfast.

"You don't have to eat massive amounts of protein to maximize muscle synthesis, you just have to be a little more clever with how you apportion it," Paddon-Jones said. "For breakfast consider including additional high quality proteins. Throw in an egg, a glass of milk, yogurt or add a handful of nuts to get to 30 grams of protein, do something similar to get to 30 for lunch, and then eat a smaller amount of protein for dinner. Do this, and over the course of the day you likely spend much more time synthesizing muscle protein."


'/>"/>

Contact: Jim Kelly
jpkelly@utmb.edu
409-772-8791
University of Texas Medical Branch at Galveston
Source:Eurekalert

Related biology news :

1. A heart healthy diet and ongoing, moderate physical activity may protect against cognitive decline
2. Researchers report moderately large potential for red tide outbreak in Gulf of Maine region
3. AJCN study shows moderate alcohol consumption related to stronger bones
4. Moderate alcohol intake associated with bone protection
5. Moderate use averts failure of type 2 diabetes drugs in animal model
6. Moderate quantities of dirt make more rain
7. Moderate prenatal exposure to alcohol and stress in monkeys can cause touch sensitivity
8. Will large amounts of soil carbon be released if grasslands are converted to energy crops?
9. Radioactivity: Discover the lowest amounts with new methods
10. Streams remove significant amounts of nitrogen, preventing downstream dead zones
11. US fires release large amounts of carbon dioxide
Post Your Comments:
*Name:
*Comment:
*Email:
(Date:12/15/2016)... Dec. 15, 2016 Advancements in ... health wellness and wellbeing (HWW), and security ... three new passenger vehicles begin to feature ... recognition, heart beat monitoring, brain wave monitoring, ... monitoring, and pulse detection. These will be ...
(Date:12/8/2016)... 2016 Market Research Future published a half cooked research ... Biometric Security and Service Market is expected to grow over the ... Market Highlights: ... Mobile Biometric Security and Service Market ... need of authentication and security from unwanted cyber threats. The increasing ...
(Date:12/7/2016)... --  Avanade is helping Williams Martini Racing, one ... exploit biometric data in order to critically analyse every ... edge against their rivals after their impressive, record-breaking pit ... worked with Williams during the 2016 season to capture ... breathing rate, temperature and peak acceleration) for key members ...
Breaking Biology News(10 mins):
(Date:1/14/2017)... , Jan. 13, 2017  The Alliance for ... in response to FDA final guidance on ... its continued leadership in emphasizing the importance of distinct ... keenly aware of the benefits biosimilars will bring to ... Yet the portion of the Guidance dealing ...
(Date:1/13/2017)... ... January 13, 2017 , ... ... companies to offer its customers three new solutions for measurements where traditional cuvette ... handy if a customer has an oddly-shaped sample that would not fit into ...
(Date:1/12/2017)... ... January 12, 2017 , ... ... 26-year-old Lisa Rosendahl’s doctors gave her only a few months to live. Now ... combination that has stabilized Rosendahl’s disease and increased both the quantity and quality ...
(Date:1/12/2017)... , ... January 12, 2017 ... ... rapid adoption of Limfinity® Cloud, RURO has enhanced the platform to accommodate ... groups, federated login, rapid data searching, and more. In addition to these ...
Breaking Biology Technology: