Introduction: Hey Everyone, I am Brad Dieter, the COO of Macros Inc, a nutrition and fitness coaching company and this is MI Take, a podcast that discusses current events in nutrition, the business side of the health and fitness industry, and a little of everything in between. Let’s dive into it. 

Nutrition Insights: Protein in a Single Meal. 

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans

• The context of this study
  • 0, 20, 40 study - tromellen 2019
  • 0, 40, 70 study - kim et al 2016
  • Bolus vs spaced out feeding - areta 2013 study 
  • Anabolic window
• They fed people 0, 25, and 100 grams of protein.
• Amino acid levels in the blood remained elevated for up to 6 hours post the 100 grams but not quite that long for the 25 grams.
• PS and PB were measured and protein synthesis was highest in the 100 grams as was the net balance. 
• FSR or essentially the rate of muscle accretion was highest in the 100 grams, which was elevated out to 6 hours and was highest in the 100 grams.
• The anabolic response is > 12 hours.
• No limit to protein-derived amino acid bioavailability and subsequent tissue incorporation
  • We have previously estimated that the ingestion of 20 g protein results in 10% (2 g) of the ingested-protein-derived amino acids to become incorporated in skeletal muscle tissue throughout a 6-h postprandial period.4 In the current study, we calculated that 12%, 15%, and 18% of the ingested protein was incorporated into skeletal muscle following ingestion of 25 g protein throughout 4-, 8-, and 12-h periods, respectively
  • Quite a lot ends up in circulation with ~10-15% in muscle post meal. 
  • As you increase protein in a meal more of what gets incorporated into your muscle comes from what you ate, not the free amino acid pool. 

Business Insights: Finite vs Infinite Games

What I am learning Today: Stability is a False Hope

Daily Win: Got season 4 spun up again

Daily Learning Lesson: Time goes much faster than you expect, don’t waste any of it. 

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