The only think I have come across is that it is pretty high in branched chain amino acids. I’d rather have 15 grams of Biotest BCAA or Leucine structured peptides than 45 grams of pea protein though. [/quote]
Why is that?
Number of grams of protein a day is not all that important. If you eat 200 grams of protein in a day, you are eating enough to manage all your daily needs, AND build a pound of muscle each day, and yet you are not going to build a pound of muscle in a day no matter how much protein you eat. And going higher on protein causes your cells to make more enzymes to use protein for fuel, and at a certain point produces excess ammonia.
Protein is a raw material in muscle, but it is primarily a trigger of muscle growth. If you get enough for your daily needs, then 3 extra grams a day will build a pound of muscle in a month, as long as you have the triggers for muscle growth. I think you would grow more muscle on 125 grams of protein including those that best trigger protein syntheses, than 300 grams of a fairly random mixture of amino acids. [/quote]
Thanks for responding, I think I am still in that mindset of “need more protein”. I am amazed now about how much I see people talking about lower amounts of protein. Times have changed haha
So instead of lots of suboptimal proteins, my efforts would be better placed at getting just enough of good quality foods/supplements?
Again, thanks for your time, I am always looking to learn.[/quote]
You still need some protein spread throughout the day for their anticatabolic effects, but again at a certain level the amount just upregulates protein use for energy, and it is pretty clear that protein use for energy matches added intake (because of increased enzyme levels) at about 1 gram per pound of bodyweight, though it may take a few days for the enzyme levels to rise. What’s more, if you cut back on protein, your body still burns at the higher rate for several days until enzyme levels normalize.
I think protein should be about 1 gram per pound of non-fat bodyweight, or even a little less, plus a high leucine source surrounding the training period, though “high” leucine may be 5-10 grams of leucine around training. In fact other proteins in that window may blunt the effect. You may want to read up on leucine for recommendations. If you eat protein every day your cells are going to have the AAs available when they get the signal.
The most important things in my opinion are:
The right dose of daily protein, about 1 gram per pound of fat free BW average.
Over a week, get all of your needed fats and fat soluble nutrients,
the RIGHT amount of omega 3s,
a variety of short, medium and long chain saturated and mono-unsaturated fatty acids,
and also the fruit and greens micronutrients that are involved in lipid metabolism and modification.
BCAAs and especially leucine around training. If you train long, BCAAs will prevent breakdown. If you train fast and hard, leucine will signal protein synthesis.
Then the best way to add more muscle is to bring your post workout sugars, and your daily healthy starches up, and spread around to prevent net catabolism.
Awesome, thanks for the information.