Consuming protein within a 30 minute window after a workout?

[RTF]

A study done by Fern et. al (1991) showed that greater gains in body mass occur over four weeks of heavy weight training when young men consumed 3.3 versus 1.3 grams if protein per kilogram of body mass. In addition a study done by Meredith et al. (1992) found that a daily dietary supplement containing 23 grams of protein combined with weight training can enhance muscle mass gains relative to similar subjects who trained with out the supplement. Both of the studies show support for the belief that increased protein in the diet can help increase muscle mass, but it should be noted that these effects were found with a combination of intake and training. These two studies further indicated that a protein intake of about 1.7 - 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day (5.) However, it is important to note that there is little good evidence that the very high protein intakes (more than 2 grams per kilogram of body weight per day) typically consumed by strength athletes are beneficial. Moreover, it is possible to obtain this quantity of protein without special supplementation assuming a mixed diet containing sufficient energy is consumed.

I haven't searched up the studies listed.

 

[USSInsiders]

A study done by Fern et. al (1991) showed that greater gains in body mass occur over four weeks of heavy weight training when young men consumed 3.3 versus 1.3 grams if protein per kilogram of body mass. In addition a study done by Meredith et al. (1992) found that a daily dietary supplement containing 23 grams of protein combined with weight training can enhance muscle mass gains relative to similar subjects who trained with out the supplement. Both of the studies show support for the belief that increased protein in the diet can help increase muscle mass, but it should be noted that these effects were found with a combination of intake and training. These two studies further indicated that a protein intake of about 1.7 - 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day (5.) However, it is important to note that there is little good evidence that the very high protein intakes (more than 2 grams per kilogram of body weight per day) typically consumed by strength athletes are beneficial. Moreover, it is possible to obtain this quantity of protein without special supplementation assuming a mixed diet containing sufficient energy is consumed.

I haven't searched up the studies listed.

There's so many studies that go against each other with so many damn things I never actually manage to get that much protein anyway out of sheer laziness but I make sure I eat roughly enough cals and it's been working well for me so I dunno. It's interesting to get a different perspective though

 

[Bledswole]

Broscience fam

 

[Bledswole]

A study done by Fern et. al (1991) showed that greater gains in body mass occur over four weeks of heavy weight training when young men consumed 3.3 versus 1.3 grams if protein per kilogram of body mass. In addition a study done by Meredith et al. (1992) found that a daily dietary supplement containing 23 grams of protein combined with weight training can enhance muscle mass gains relative to similar subjects who trained with out the supplement. Both of the studies show support for the belief that increased protein in the diet can help increase muscle mass, but it should be noted that these effects were found with a combination of intake and training. These two studies further indicated that a protein intake of about 1.7 - 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day (5.) However, it is important to note that there is little good evidence that the very high protein intakes (more than 2 grams per kilogram of body weight per day) typically consumed by strength athletes are beneficial. Moreover, it is possible to obtain this quantity of protein without special supplementation assuming a mixed diet containing sufficient energy is consumed.

I haven't searched up the studies listed.

Who da fukk is about to eat that much damn protein

 

[Spliff]

You have 24-36hrs post workout to take advantage of the accelerated protein synthesis. You good.

As for total amount: better to err on the side of "too much," especially the leaner you are and/or if you're cutting. There a plethora of studies that argue both sides of the fence. No harm as long as its not cutting into necessary carb/fat intakes. Keeping it in the LBM ballpark doesn't seem outrageous for naturals

 

[Versa]

I've gotten nowhere near the recommended amount of protein or calories and have grown exponentially over the last year. No bro science, but I think the reason for this might be because you can get away with less than ideal protein and calorie quantity when you're new aka noob gains. Once your body gets used to it and become more stubborn about gaining mass, that's probably when you have to get more specific.

Could also be because I have an extremely balanced diet too.

All I can say is at 220 I definitely never eat anywhere near even 200 grams of protein, nor do I eat anywhere close to 3000 cals. More like 140 grams and 2200 cals on a good day. Said screw optimal intake when I'm overweight and cutting. When the excess fat is completely off I'll try to be closer to optimal numbers, but is it even a fact you need to eat your weight?

And no, before someone asks, my lean body mass is nowhere near 140 pounds

 

[RTF]

Nikka you 220lb?