TN50#147_Our Bodies, In Motion, Are Protein Synthesizing Machines_08 January 2024

Hi Team,

Roughly 30 times over the last 12 months, I’ve told my 15-year-old son that his body can’t effectively digest more than 25% of his body weight in pounds to grams protein at one sitting.  So 160# person should shoot for meals that aren’t much more than 40g’s of protein at one sitting.  I told Sam this for 2 reasons:

  1. I thought it was true
  2. I was sick of Sam eating all the left overs before I could get to them

Based on an article and study that came out just before the end of 2023, it appears I won’t be getting any leftovers for the next few years. Dang.

Happy Monday and welcome to The Next 50 #147. I like to think of personal performance in 3 components: physical, mental and emotional.  My frameworks focus on 4 Buckets: Eat, Sleep, Move and Think.  This blog is my sandbox for sharing information that you might find useful for your personal performance.

First off, thank you to my good friend Sean for introducing me to, Physiologically Speaking, Brady Holmer’s substack.  Here’s the picture worth 1000 words from the actual study.

Here’s what the study consisted of:

  1. Everyone participated in a 60-minute workout
  2. Post workout, there were 3 groups: one group had no protein (Control), the second group had a 25g protein shake and the third group had a 100g protein shake.
  3. Lots of science occurred

AND, here’s the bottom line: even 12 hours later, muscle synthesis rates were still elevated for both the 25g and 100g groups; the 100g group had a much more elevated response as you would imagine based on reading this far.

I absolutely think you should nerd out at the next level, this link will take you to Brady’s short article.  From there you can go super deep as you will find a link for the scientific paper referenced here.

So what?  So, you can make up for a busy day when you didn’t eat enough protein with an oversized dose at dinner, think regular high protein dinner and a protein shake, as a super simple example of why this matters, I just made up on the fly.  Where the positive science could lead is more specific to those individuals who need to gain muscle mass for health and wellness reasons AND 15-year-olds who want to put on muscle like Sam.

Who do you know that could use this information?  I bet you can think of a couple of folks before you click the next email!

As always share the post with your team and anyone who might find it useful and let me know what you think!

Have a good one, Alex

PS. Thank you for reading my blog, I’d really love to know more about what “performance” topics would be most relevant for you in 2024; please shoot me a quick email and let me know your thoughts:

PPS.  If your new to First Principles Performance Coaching, here’s a one stop shop for all my stuff.  You can also shoot me an email at: alex@fpp