100 gram protein drink

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The biggest factor by far in muscle protein synthesis (MPS) is the leucine content of the meal. Studies show that there's a pretty linear connection between them for around 3 grams of leucine, then it flattens out, so it's best to shoot for that with every meal. That's about 36g high quality whey or 150g chicken breast. However the 3g number is just an average, a lot of things can affect it, for example women and older people need more protein for the same MPS response. On the other hand, guys on gear might need less.

It's also worth noting that there should be at least 3 hours between meals, it takes that much time for MPS to "reset", and any protein sooner than that won't result in an optimal MPS response. There are studies supporting this, and interestingly it fits the age old "wait 3 hours between meals" bodybuilder wisdom.

[Windex]

The biggest factor by far in muscle protein synthesis (MPS) is the leucine content of the meal. Studies show that there's a pretty linear connection between them for around 3 grams of leucine, then it flattens out, so it's best to shoot for that with every meal. That's about 36g high quality whey or 150g chicken breast. However the 3g number is just an average, a lot of things can affect it, for example women and older people need more protein for the same MPS response. On the other hand, guys on gear might need less.

It's also worth noting that there should be at least 3 hours between meals, it takes that much time for MPS to "reset", and any protein sooner than that won't result in an optimal MPS response. There are studies supporting this, and interestingly it fits the age old "wait 3 hours between meals" bodybuilder wisdom.

Disproven by every major institution - WHo, NIH, Journal of Exercise Physiology, NLM, etc.

That information is simply incorrect.

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Disproven by every major institution - WHo, NIH, Journal of Exercise Physiology, NLM, etc.

That information is simply incorrect.

Which part, the waiting 3 hours between meals? For me it seemed pretty rock solid that MPS returns to basal at around 3 hours, and there's a cap on the level of MPS that can be achieved by a meal, so it makes sense to me to space out the protein. Here's a study where they continuously infused amino acids, but MPS returned to basal regardless:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278544/

Another one from the Journal of Exercise Physiology, during a 12 hour window, 20g protein every 3 hours was superior to both 2*40g or 8*10g (same total protein). Supports the every 3 hour rule.

https://physoc.onlinelibrary.wiley.c...ol.2012.244897

But I'm happy to update my views if there's evidence to the contrary, I just haven't seen it yet.

[Windex]

Which part, the waiting 3 hours between meals? For me it seemed pretty rock solid that MPS returns to basal at around 3 hours, and there's a cap on the level of MPS that can be achieved by a meal, so it makes sense to me to space out the protein. Here's a study where they continuously infused amino acids, but MPS returned to basal regardless:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278544/

Another one from the Journal of Exercise Physiology, during a 12 hour window, 20g protein every 3 hours was superior to both 2*40g or 8*10g (same total protein). Supports the every 3 hour rule.

https://physoc.onlinelibrary.wiley.c...ol.2012.244897

But I'm happy to update my views if there's evidence to the contrary, I just haven't seen it yet.

Cherry picking studies to support a singular thought is the epitome of the fitness industry.

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Cherry picking studies to support a singular thought is the epitome of the fitness industry.

How would u know that I'm cherry picking? I tried to find anything useful on the subject, but I haven't seen any study yet that contradicts this.
Why don't u show me some stuff too and we go from there.