How to optimize muscle growth during long periods without food?
A dose of 20 g high-quality, fast digesting protein (e.g. whey) gives a near maximal stimulation of muscle protein synthesis (the process driving muscle growth). Doubling protein intake to 40 g gives only a relatively small 10-20% further increase in muscle protein synthesis.
However, this is based on a ~5 hour measurement period and is not necessarily true for other conditions (e.g. other types of protein).
Ingestion of slow digesting protein typically results in a lower muscle protein synthetic response compared to faster protein during a ~5 hour period. Therefore, fast digesting proteins are preferred during the day when there is often no more than 5 hours between meals.
However, a large amount of slowly digestible protein will provide amino acids for a long time. Therefore, slowly digestible protein may elevate muscle protein synthesis for a longer period as compared to fast digesting proteins. High amounts of slow protein may be the preferred choice when there is a prolonged period (>5 h) until the next meal. However, this hypothesis is only supported by some indirect evidence at this point.
This hypothesis is described in more detail in OPEN-ACCESS review:
Trommelen et al. The muscle protein synthetic response to meal ingestion following resistance-type exercise
We did a study to test our hypothesis; check it out below in the following infographic in the protein series:
Greater protein dose prolongs anabolism?
Since introducing other macronutrients slows down digestion time, couldn’t you get the same effect of casein via a mixed meal before bed?
Very little research has been done on protein digestion from mixed meals. But yes, it seems likely that if you ate a big mixed meal, that would give a similar effect. If you look at our review that this graphic is adapted from, you’ll also see a graphic for what we think would happen with a mixed meal (but it’s just speculation at this point).
Thanks Jorn. Love your content!