💪 The protein plateau: when more isn’t better (or worth it)

Protein has become a buzzword these days.

It seems like every social media post urges you to increase your protein intake.

But how much is too much?

A recent pooled analysis of 49 studies found that protein supplementation increased fat-free mass by approximately 0.30 kg and muscle fibre cross-sectional area.

When combined with resistance training, gains in fat-free mass more than doubled to 0.75 kg.

This suggests that while protein contributes to lean mass development, its effect is modest, especially when compared to the impact of training.

Importantly, consuming more than 1.6 grams of protein/Kg/day does not lead to additional gains in fat-free mass, even with intense training.

Studies involving very high protein intakes up to 4.4 g/kg/day showed no significant benefit for lean mass development in the general population. However, such high intakes may offer slight additional benefits for beginners or athletes.

🥊 Summary

Additional protein intake beyond ~1.6 g/kg/d provides minimal (if any) extra lean‐mass benefit and may simply be a waste of money.

🦐 Protein quality: it’s not just about quantity

Protein quality refers to how well a protein source provides essential amino acids (EAAs) to meet human metabolic needs.

Essentially, it refers to its bioavailability.

This concept is crucial not only for individuals aiming to optimise their nutrition but also for addressing severe protein deficiencies in low- and middle-income countries.

While protein quantity matters, quality is influenced by several other factors.

These include how food is processed or cooked, and how different protein sources are combined within meals or across the day.

Even small changes can significantly impact protein quality.

A recent study highlighted key strategies to improve dietary protein quality:

• Chose foods with higher EAA density (Kcal from protein / Total Kcals). Seafood has the highest EAA density.

• Use cooking methods that minimise prolonged exposure to high temperatures (e.g. water-based cooking)

• Avoid prolonged heat sterilisation and prolonged storage of liquid plant-derived proteins

• Remove fibrous, indigestible components of food (e.g., dehulled mung beans) to enhance protein absorption

• Soak, sprout, or ferment plant-based foods to reduce protein-binding compounds.

• Prioritise leucine-rich foods, especially for older adults.

🥊 Summary

If you're optimising your own diet, quality matters just as much as quantity. Improving protein quality doesn’t require drastic changes, but smarter choices.

🍌 Carbs + protein: winning combo post exercise?

Glycogen is the body’s sugar reserve and is essential for fuelling high-intensity exercise.

On average, muscle glycogen contributes over 50% of the energy required, while liver glycogen accounts for around 18%.

Replenishing glycogen after intense exercise is crucial for athletic performance, especially when recovery time between sessions is limited.

Carbs are key to restoring glycogen, but they’re often consumed alongside protein post-exercise. So, does this carb-protein combo affect glycogen replenishment?

In a novel study, 10 professional male cyclists consumed different combinations of carbohydrate and protein drinks after glycogen-depleting training.

Co-ingesting carbs and whey protein enhanced amino acid availability without compromising liver glycogen resynthesis.

This suggests that combining carbs and protein is a practical strategy to support muscle recovery and accelerate glycogen replenishment.

Interestingly, liver glycogen repletion was even more effective with a 1:1 ratio of maltodextrin to fructose.

🥊 Summary

Carbs and whey protein after exercise boosts muscle recovery without sacrificing liver glycogen replenishment.