The subject of protein intake is certainly not a new one, but I thought it would be engaging to delve deeper into this topic.

For my clients, I recommend consuming 1 gram of protein per pound of body weight, a guideline strongly supported by the scientific community. This approach aids in muscle recovery and performance, but why is that? Is protein intake merely about the total daily amount, or is there more to the story?

We all understand that protein is essential for building and repairing muscle, and you may already be aware of the daily requirements due to the ongoing discussions around it. However, consider this: it's not solely about how much protein you consume each day, but rather how much you consume at each meal. The objective of incorporating protein into our diet is to stimulate our bodies to initiate the repair and growth of new muscle. In essence, we want to elevate our muscle protein synthesis (MPS). To achieve this, we need to consume a specific amount of protein in one sitting. While individual needs may vary, my general recommendations are as follows:

For males: 30g-50g per meal 

For females: 20g-30g per meal 

The significance of the amount per meal cannot be overstated. To maximize our MPS, which is crucial for muscle building and repair, we must obtain certain amino acids found in protein. There's a specific dosage of amino acids required to activate MPS, and the recommendations above will ensure this, provided the protein quality is sufficiently high. I'll explore the best protein sources in a future blog post.

I hope you found this informative! Feel free to reach out; I serve clients in Berkhamsted, Tring, Woburn, and have a private studio in Marston Moretaine.