00:00are you wasting protein by having too
00:02much all at once what do I mean it
00:05suggests that there's a limit to the
00:06amount of protein that can be used for
00:08building muscle per meal with any extra
00:11protein being oxidized on top of this
00:14it's thought you have to wait some hours
00:15before consuming protein again to be
00:17able to re-trigger the muscle building
00:19process if true this suggests to
00:22maximize muscle hypertrophy it's best to
00:24divide your daily protein intake across
00:27a few meals separated by a few hours but
00:30what if it actually exists is the limit
00:33of the protein amount you can use per
00:36meal in this video we're going to
00:38dissect the most upto-date scientific
00:40literature behind just this so that by
00:43the end you'll have a clearer picture of
00:45how you may distribute your protein for
00:47muscle hypertrophy welcome to the house
00:54hypertrophy turning back the clock to
00:572013 one of the most influential papers
01:00on protein distribution was published
01:02let's see what it was about 24 trained
01:05men trained the leg extension and then
01:07in the following 12 hours they consumed
01:1080 g of whey protein one group did this
01:13by consuming 10 g eight times every 1.5
01:16hours a second by consuming 20 G four
01:19times every 3 hours and a third by
01:22consuming 40 G twice separated by 6
01:25hours the result muscle protein
01:27synthesis which is essentially the
01:29process by which your body builds the
01:31proteins that can result in a larger
01:33muscle was best when consuming 20 G four
01:37times every 3 hours some other papers
01:40also find 20 G maximizes the protein
01:43synthesis response such as this one that
01:45had trained subjects train their lower
01:47body muscle protein synthesis was more
01:50or less optimized after consuming 20 G
01:53of whe protein with 40 G providing very
01:56little extra benefits so is that the end
01:5920 g of protein is all you should have
02:01in one go anymore and that extra amount
02:04is quote unquote wasted the answer is no
02:08there are considerations multiple of
02:10them in fact one of them is that they
02:12just involve training with one or two
02:14exercises for a muscle group but most
02:17people's training sessions tend to
02:19involve training much more exercises and
02:21targeting multiple muscle groups this
02:23could change things indeed this 2016
02:27paper had subjects train their full body
02:29with this session and this time around
02:32consuming 40 g of wheight protein
02:34successfully increased muscle protein
02:37synthesis more than 20 G another
02:39consideration is in the first study we
02:41mentioned remember subjects just
02:44consumed 80 g of weight protein over 12
02:47hours as alluded to in our last video on
02:49how much protein you might want to
02:51consume in a day most people are going
02:54to consume more than 80 g Furthermore
02:57with the other studies we mentioned they
02:59just measured muscle protein synthesis
03:01up to 5 hours after exercise but what
03:05about Beyond this this is where an
03:07excellent recent study comes into play
03:10and it's ignited quite the buzz
03:16online this new study was seriously
03:19comprehensive but I'll relay the most
03:21crucial details for our purposes active
03:24men trained their full body with this
03:26session and thereafter consumed either
03:29zero 25 G or 100 G of milk protein
03:34muscle protein synthesis was greater and
03:37longer lasting after the 100 g of
03:39protein relative oxidation rates were
03:42also pretty small which goes against the
03:45notion that any protein in excess of 20
03:48to 25 G is entirely just oxidized
03:52however one consideration is milk
03:54protein was used around 20% of this is
03:58whey protein which is fast digesting
04:00while around 80% is casine protein which
04:04digests slower you might suggest these
04:06results would be quite different if a
04:08proportionately faster digesting protein
04:10was served yet the authors provide some
04:13reasons as to why they think the
04:15responses in this study may not just be
04:17exclusive to predominantly slower
04:19digesting proteins anyhow what does all
04:23this mean well protein distribution may
04:26not be as important as once thought
04:28since a single single 100 G serving of
04:31protein was capable of producing larger
04:34and longer lasting growth signaling it's
04:36likely fewer larger meals can still lead
04:39to Great muscle growth additionally it
04:42demonstrates something that is also
04:44quite clear from other areas of the
04:46research how much protein you consume in
04:48the whole day is by far the most
04:51important thing about protein with other
04:53factors being far less important having
04:56said this it is worthwhile stepping back
04:59and realizing although this is a
05:01fantastic paper we are still just
05:04talking about muscle protein synthesis
05:06we know muscle protein synthesis is
05:08essentially the process by which your
05:10body builds the proteins that can result
05:12in a larger muscle however as perfectly
05:16described in this review there are
05:18established cases where muscle protein
05:20synthesis data fails to correlate with
05:23actual muscle hypertrophy the paper does
05:25a great job at outlining when and why
05:28this is also remember all the muscle
05:31protein synthesis data largely looked at
05:33the responses in the hours after
05:35training but people of course can
05:37consume protein in the hours before
05:40training everyone eats protein on the
05:42days they don't train and people tend to
05:45also consume their protein sources with
05:47other Foods thus it is ideal to look at
05:50studies that have compared different
05:52protein distributions in the context of
05:55an overall diet for actual muscle growth
05:57over many weeks of training let's do
06:04that in 2020 This research paper was
06:08published untrained individuals trained
06:11three times per week for 12 weeks one
06:13group fundamentally had close to even
06:15distribution of protein across three
06:17meals while the second group had a
06:19distribution that meant only two of the
06:21meals could be considered as sufficient
06:23protein servings so in essence the study
06:27compared three to two sufficient protein
06:29servings a day the result strength and
06:32total leans soft tissue increases were
06:34better for the three protein servings
06:36but the differences were certainly far
06:39from large as a result this study
06:41suggests three servings of protein a day
06:44may be a little better than two this
06:46study isn't Flawless both groups
06:49consumed around 1.3 to 1.45 G per kilog
06:53of total body weight a day which as seen
06:55in our last video is definitely not
06:58terrible but you could could suggest if
07:00protein intake was higher the results
07:03would be different anyhow what about
07:05data on more than three protein servings
07:08this paper published a year later
07:10recruited male rowers who were training
07:12and bulking for 8 weeks consuming 3 to
07:15six protein servings a day was compared
07:18with total protein intake and calories
07:20equated the result all measurements
07:23including gains in fat-free mess were
07:26comparable between both thus this stud
07:29suggest although it's not detrimental
07:32consuming more than three protein
07:33servings a day fails to provide an
07:36advantage this data does come from
07:39merely 10 rowers but another paper on 24
07:42Elite rugby players supports this notion
07:45subjects continue to train for 6 weeks
07:48and had to consume three protein shakes
07:50each day one condition consumed the
07:53shakes with every meal which resulted in
07:55four sufficiently sized protein servings
07:58a day while the other condition involved
08:00consuming the shakes between meals which
08:03resulted in six sufficiently sized
08:05protein servings a day gains in lean
08:07mass were similar between both
08:09conditions so in total the current
08:12evidence suggests three protein servings
08:14may be a little better than two with no
08:17further benefits of more than three
08:18servings bear in mind this isn't
08:21plentiful or super strong data so it's
08:24possible future research could improve
08:26our Insight if this happens we of course
08:29provide an update at the house of
08:31hypertrophy if for whatever reason you
08:33cannot or do not want to consume three
08:35protein servings don't stress about it
08:38too much once again the acute paper on
08:41100 g of protein may ease your mind and
08:44remember the bigger picture daily
08:46protein intake is far more important and
08:49even more important than daily protein
08:51intake as depicted in our last video is
08:54training you just can't eat yourself to
08:57a great physique well constructed and
08:59executed training provides the key
09:01foundational stimulus for growth
09:04speaking about well-designed training
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10:30in the quest to maximize muscle
10:32hypertrophy it has been thought how you
10:34distribute your protein intake across
10:36the day could modify the gains you see
10:39there have been papers suggesting 20 g
10:42of protein in one go maximizes the
10:44muscle building signal with no benefit
10:46to consuming more but there are multiple
10:49limitations and considerations to this
10:51data indeed in a well-designed study
10:54that overcame some of the limitations
10:56consuming 100 g of protein sixcess
10:59sucessfully increased the muscle protein
11:01synthesis more than 25 g of protein in
11:04my eyes this demonstrates how protein
11:07distribution is likely not as big of a
11:09factor as once thought and you most
11:11likely can see great gains with fewer
11:13larger meals yet this data still is just
11:17measuring muscle protein synthesis in
11:19the hours after one training session
11:22ideally we want to look at research that
11:24has measured muscle growth in some way
11:26after weeks of training when we do this
11:29we see that there is evidence that three
11:31protein servings a day is a little
11:33better than two but there's no extra
11:36benefit not a downside either to
11:38consuming More Than This finally don't
11:41forget that well- constructed and
11:43executed training provides the key
11:45foundational stimulus for growth thank
11:47you for watching feel free to check out
11:49the alpha progression app or our recent
11:51deep dive into building the lats
