Unlock the Power of Protein: Debunking the "20-30g Myth" for Best Personal Trainer in New York
If you've been wondering how much protein you should be eating in a single meal, you're not alone. The "Best personal trainer in New York," "Fitness coach in NYC," and "New York City fitness trainer" are well-versed in the science of nutrition, including protein requirements. For years, popular magazine (and internet) folklore suggested that anything over 20-30g in a meal was a “waste.” That number was arbitrary. No science ever supported the idea that there was a useful within-meal limit for protein intake.
However, a few years back, two particular studies were designed to answer this very question. Well, sort of.
What Does the Research Say?
The first study showed that when college-aged weight-trainers drink 0g, 5g, 10g, 20g, or 40g of protein after a weight training session, muscle protein synthesis is stimulated maximally at the 20g dose. Interestingly, there were no further increases in muscle protein synthesis at the 40g dose.
The second study showed that when young and elderly volunteers were given 30 or 90g of dietary protein in a single meal, the 30g dose maximally stimulated muscle protein synthesis. Again, there were no further increases in muscle protein synthesis at the 90g dose.
Case Closed? Or Is It?
Oddly, since the publication of those two studies, most fitness pros have closed the book on this topic of per meal protein needs. Articles have been written, minds have been made up. Indeed, some authors have even suggested that we’re ignorant wastrels if we dare eat more than 20-30g of protein in a single sitting.
But wait just a second. What did those two studies actually show?
They showed that at 20-30g in a single meal, protein synthesis is maximally stimulated. Which raises an important question: Is muscle protein synthesis the only reason we eat protein? Actually, no.