Protein Intake

All that we have taken seriously the fitness we know how important a good diet, a well-balanced diet with good distribution of macronutrients will move us closer to our goal to a greater or lesser extent, and something very important is the frequency in the takes of proteins.

The fitness is full of myths that are gradually being dismantled and make us, to all, learning day by day how to improve our diet. This is why eating 6 or 8 meals a day is going to a second level, we already know it has no major benefits, when it is important to know the dosing frequency of proteins to maximize the synthesis of the same.
The protein and muscle anabolism
For years it was thought that eating more times a day toward that our increased metabolism, which in reality has no scientific basis, you can eat 6 meals or 3 meals if you eat the same amount of macronutrients your metabolism will be the same in both cases, but what the anabolism?.
There is something that it is very clear in this fitness and fitness the amount of protein and the biological value of the same is very important to have good muscular gains. In addition, it is necessary to maintain constant levels of amino acids in blood so that we are in constant anabolism, and we must do this by eating small amounts of protein spread over different meals.
The amino acids in the blood, mTOR pathway and the leucine
when we make a meal with carbohydrates, fats and protein has an anabolic response to the 90 minutes to return to previous levels at 3 hours. With this, we might think that we should eat every 3 hours in order to return to generate such anabolic response but it turned out that the amino acids in the blood are still high after these 3 hours.
Among those amino acids that are still in our blood we must highlight the leucine, which is the amino acid responsible for the increase in protein synthesis, and that continue to be the maximum. Even we have to maximize the mTOR pathway (its activation initiates protein synthesis) but, even so, the protein synthesis, after these 3 hours, no longer is maximum.
One might think that turning to make a meal after these 3 hours that would surely increase protein synthesis, but as the amino acids remain high would not lead to maximize protein synthesis. As a conclusion we could make a meal with great amount of protein and after 5 or 6 hours, when the amino acids in blood have declined, make another to maximize the protein synthesis.
Maximize the protein synthesis
This bodybuilder it would undo this theory that we all had in that you must eat every 3 hours, although not to increase the metabolism if to nourish our body and that this is always fitted with macronutrients, especially proteins, to the anabolism is maximum.
It is now known that to maximize protein synthesis is needs to produce these elevations of amino acids in the blood, but that these will not be given up to 5 or 6 hours after eating a good amount of protein, so return to eat before it would not be the solution to our dilemma.
The insulin and the study of Paddon-Jones
insulin is the anabolic hormone by excellence and although it is not necessary to initiate protein synthesis, if that, in some way, maximizing the anabolic response to amino acids. You can then that if we raise the insulin in the blood in the middle of those meals 5-6 hours we can maximize protein synthesis.
Based on this theory of insulin Paddon-Jones conducted an experiment: on the one hand they gave to a group of athletes 3 meals a day with a high protein content but spaced among them at least 5 hours. Another group were also given the same meals but also between these will supply a supplement with 15 grams of essential amino acids and 30 grams of carbohydrates.
The study measured the response of anabolic discovered that these meals throughout the day, the group that consumed the supplement had a greater anabolic response. This intake of essential amino acids in conjunction with a small amount of carbohydrates (to raise the insulin) was sufficient to optimize the anabolic response to each meal.
Conclusion