If you have listened to Hunger Hunt Feast for a while now, you know that you should have protein at every meal, but how much should you be absorbing?
In today's episode, Zane will answer this question and more!
QUICK NOTES FROM ZANE:
The liver replaces its glycogen through 2 ways: Carbs that have been digested or Gluconeogenesis
Gluconeogenesis: Break down of protein into glucose
Insulin goes up to handle increased blood sugar every time you eat
Elevated insulin levels keep your body from burning fat
Insulin can remain elevated 2-4 hours after a meal or snack
Fewer meals allows for more opportunity for normal blood sugar levels and fat burning.
Increase protein consumption to offset a low carb diet so less protein from muscle is used for energy production.
The body recycles at least 250g of protein each day- Protein Turnover
Recycles damaged or oxidized amino acids. New protein allows the body to dispose of damaged amino acids
Studies show there does NOT seem to be an upper limit to how much protein can be eaten at one time in terms of absorption and being delivered to the bloodstream and available for tissues.
Excess protein does NOT come out in the feces.
Whole-body net protein balance is improved with greater protein intake.
Reduced protein breakdown.
Bone health is also improved with increased protein intake.
Recommendation: if fat burning is your goal, reduce meals to 1-3 a day, no snacking. Prioritize protein to 30-50g per meal depending on your weight.
LINKS:
Protein absorption: Everything you need to know
How much protein can the body absorb?
How much protein can you eat in one sitting?
How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
Protein Digestion, Absorption and Metabolism
Is There Really a Limit to How Much Protein You Can Absorb in One Sitting?
The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adults
CONNECT WITH ZANE:
Questions? You can email your questions to zane@zanegriggs.com.
Connect with me at zanegriggs.com or on Instagram @zanegriggsfitness
QUICK EPISODE SUMMARY
- The importance of meal frequency
- The role of glucagon
- Body performance vs. body composition
- Protein requirements whilst in a fastest state
- Protein recycling/ turnover
- Is there an upper limit to protein intake?
- What is protein used for?
- A short review of notable studies pertaining to protein intake
- Whole food nutrients
- Protein intake goals
