Lower protein in younger for longevity (IGF1/cancers) – Leucine source – source
Higher protein has satiating
MPS (with training)
Up metabolism in CR state
Eat fresh meats (not fried or old)
Exercise
autophagy
glucose control
stem cells
break into bursts (lower stress overall)
MPS
MPS are negligible with RE at 20–40% but maximal at 70–90% of one-repetition maximum when workload is matched (according to load × repetition number). However, low-intensity exercise performed to failure equalises this response. Link
The time course of the feeding response with a saturable amount of protein is as follows. After a lag of around 30 min there is a large increase (∼3-fold) with MPS peaking around 1.5 h before returning to baseline by 2 h despite continued increased availability of circulating amino acids and sustained ‘anabolic signalling (Muscle Full effect) Link
Whole eggs 20g vs 40g. 20g max MPS. Oxidation after Study
Beef 30g vs 90g. No benefit (longer digestion and AA clearance) Study
As get older blunted response needs higher amount (less optimal digestion)?
3g (3-4oz meat – 20-30g protein) (~0.05g/ kg bodyweight) of leucine is required to maximize this response.. The MPS response to a mixed meal is only 3 hours long despite producing elevations in amino acids for 5 hours Study
Protein alone elevates MPS (but need more…vs with carbs)
Tips
Eat at same times (circadium rhythms, blood sugar, hunger)
Prioritize protein
Exercise
Low stress lifestyle
Real foods (less oxidative damage/more nutrients)
Monitor health markers (BP, glucose, inflammation, etc)
Cycle calories. Still have to refeed to grow back cells.