20-30g Protein Per Sitting May Trigger Anabolism

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Peter Attia MD, YouTube video with David Allison

Quotes From Source

“Minimum thresholds at any sitting so Don Layman and others have argued.”

Story of claim

Protein thresholds for anabolic effects may require 20-30g per meal. The debate includes whether thresholds operate as step functions or sigmoidal curves, needing larger studies.

  • Goal: To understand optimal protein intake for anabolic stimulation.
  • Proof: Current studies indicate potential anabolic benefits starting at 20-30g, but more robust trials are needed to confirm.
  • Nuances:
    • Thresholds may not be step functions.
    • Need for larger sample sizes to test these thresholds.
  • Impact on Life: Optimizing protein intake may improve muscle growth and repair, enhancing physical performance.

Investments

  • Price: $50-100 per month on protein supplements or high-protein foods
  • Time: Incorporate into daily meals
  • Effort: Requires meal planning and tracking protein intake

Risks

Potential for digestive issues if protein is consumed in excess.

Alternatives

  • Consult with a nutritionist for personalized dietary plans
  • Explore plant-based protein sources if animal protein is not preferred

Get Started 🚀

  • Calculate daily protein needs based on body weight.
  • Include protein-rich foods in each meal.
  • Monitor muscle growth and adjust intake as needed.
  • Consider consulting a nutritionist for tailored advice.

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Reference Video