Protein Turnover-Protein Synthesis

[Daz69]

I have recently attempted to better educate my restricted knowledge on protein turnover & protein synthesis. I have compiled the following which I believe to be true & correct: I would welcome comments........

In the small intestine most protein is broken down into smaller Amino Acid chains, further breakdown occurs in the intestinal cells, finally releasing individual AA into the blood stream.

Not all ingested protein gets into the blood stream after digestion a small % goes to poop..

Egg, Milk, Cheese 97%

Meat, Fish 94%

Whole wheat, Oats 86%

Soy beans, Rice 78/76%

Whey and casein protein digest at different speeds, whey is a fast protein that spikes AA levels before dropping after 3-4 hours.

Casein is a slow protein that raises AA levels more gradual but remains stable for 7-8 hours.

Whey stimulates whole body protein synthesis, without much effect on protein breakdown.

Casein decreases protein breakdown with little effect on protein synthesis.

There is an increase in oxidization (burning for energy) of whey protein....

A slow or fast/slow protein following training is superior to a fast protein alone. Fast acting protein is better before training.

Protein absorption rates:

Eggs 2.9g/hour

Milk 3.5g/hour

Casein 6.1g/hour

Whey Isolate 8-10g/hour

Research into whole foods shows Amino Acids being released into the blood stream up to 5 hours after eating them.

There is no advantage to whey, casein, hydrolysates in terms of digestion speed all take about 1 hour to get into the blood stream.

The AA profile % of different protein foods isn't relevant at intakes over 1-1.5g/lb of body weight a day.

BCAA metabolism is fairly specific to skeletal muscle, but can also be burned there directly for energy.

Consumption of small amounts (10-12g)/hour of rapidly digesting protein with carbohydrates can decrease muscle damage & may improve recovery.

The liver acts as a gate to ensure AA which are required by the body are released into the blood stream, whilst any that aren't needed are simply disposed of via oxidization.

BCAA can specifically turn on protein synthesis in skeletal muscle, Or rather Leucine does through molecular receptor mTOR.

Even if protein synthesis is stimulated with BCAA or Leucine specifically, it won't matter if there aren't sufficient amounts of other AA present.

You can turn on protein synthesis all you want with BCAA or Leucine, without the other building blocks for skeletal muscle, it wont make any difference.

The primary stimulus for increased muscle in the body is training, not protein. You can turn on protein synthesis all you want with dietary modifications, as it turns out the body simply breaks down more protein later in the day to compensate, unless someone is training muscle mass simply doesn't increase due to dietary manipulations.

Around workout nutrition requirements are different because of the acute increase in protein synthesis and breakdown.....

Any comments on the above would be welcome, as to whether it is a true representative statement, and if not why?................

[vracula]

so ideally how much protein from whey should you consume after a workout?

[Daz69]

so ideally how much protein from whey should you consume after a workout?

Don't know would be my answer....

Considering it has been suggested it takes Casein or Whey protein about an hour to get into the blood stream, then it absorbs at a rate of 6.1g/hour for Casein & 8-10g/hour for whey, I would have thought it more important to get a good sized whey protein before workout so it is already being released into the blood whilst you train & post workout.....

As Casein has been suggested to decreases protein breakdown, maybe Casein or a mix of Casein & Whey may be best post workout...

I would welcome opinions pls..............

[Chemo]

so ideally how much protein from whey should you consume after a workout?

Don't know would be my answer....

Considering it has been suggested it takes Casein or Whey protein about an hour to get into the blood stream, then it absorbs at a rate of 6.1g/hour for Casein & 8-10g/hour for whey, I would have thought it more important to get a good sized whey protein before workout so it is already being released into the blood whilst you train & post workout.....

As Casein has been suggested to decreases protein breakdown, maybe Casein or a mix of Casein & Whey may be best post workout...

I would welcome opinions pls..............

BCAAs during/post WO followed by some MPC (20% whey 80%casein) and or a meal. But it has to FYM

[Daz69]

so ideally how much protein from whey should you consume after a workout?

Don't know would be my answer....

Considering it has been suggested it takes Casein or Whey protein about an hour to get into the blood stream, then it absorbs at a rate of 6.1g/hour for Casein & 8-10g/hour for whey, I would have thought it more important to get a good sized whey protein before workout so it is already being released into the blood whilst you train & post workout.....

As Casein has been suggested to decreases protein breakdown, maybe Casein or a mix of Casein & Whey may be best post workout...

I would welcome opinions pls..............

BCAAs during/post WO followed by some MPC (20% whey 80%casein) and or a meal. But it has to FYM

There's been some debate as to whether BCAA on their own really are effective...

Even if protein synthesis is stimulated with BCAA or Leucine specifically, it won't matter if there aren't sufficient amounts of other AA present.

You can turn on protein synthesis all you want with BCAA or Leucine, without the other building blocks for skeletal muscle, it wont make any difference.

I wonder....