Whey Protein Peaking Muscle Synthesis at 90 Minutes

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Peter Attia MD's YouTube channel on November 10, 2024.

Quotes From Source

“Whey protein increases muscle protein synthesis peaking...”

Story of claim

Whey protein boosts muscle synthesis, peaking 90 minutes post-meal, returning to baseline by 3 hours. Ideal for post-exercise recovery.

  • Goal: To optimize timing of whey protein intake for muscle synthesis.
  • Proof: Whey protein rapidly increases muscle protein synthesis, making it effective post-exercise.
  • Nuances:
    • Whey is considered a fast protein.
    • Human studies confirm similar protein synthesis duration.
  • Impact on Life: Enhances recovery and muscle growth when consumed post-exercise.

Investments

  • Price: $20-$50 per month for whey protein supplements.
  • Time: Peaks at 90 minutes, baseline at 3 hours.
  • Effort: Incorporating whey protein into diet.

Risks

Overconsumption may lead to digestive issues or kidney stress.

Alternatives

  • Plant-based protein powders for those with lactose intolerance.

Get Started 🚀

  • Consume whey protein within 30 minutes post-exercise.
  • Monitor portion sizes to avoid digestive discomfort.
  • Experiment with different flavors and brands for preference.
  • Consult a dietitian if unsure about protein needs.

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Reference Video