Whey Protein Peaking Muscle Synthesis at 90 Minutes
P
Peter Attia MD's YouTube channel on November 10, 2024.
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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