2023 gifted us with much to talk about in the wellness world. Where to get your locally grown produce, mocktails full of functional ingredients, the infamous cold plunge, and one last gift before the end of the year- a study published just before Christmas that challenges the dominant protein recommendations we use every day. This just might shake up your daily routines!
A new study led by Jorn Trommelen published in Cell Reports Medicine challenges long-established protein recommendations, and it has implications for everyone: from your tiny, picky eaters to anyone who is trying to build and maintain a body they feel their best in.
Previous studies and conventional wisdom have dictated our most widely used and known protein recommendations. Protein is broken down into amino acids which can then be absorbed and incorporated into tissues. Previous studies reported that ingesting 20-25 g of protein was sufficient to maximize the body’s muscle-building abilities. Consuming larger amounts of protein was not deemed beneficial and excess amino acids were suggested to be oxidized.
It’s been a routine for wellness seekers everywhere. Wake up, eat a balanced breakfast with protein. Lunch, eat protein. Complete your workout – you guessed it, more protein. As a Dietitian and Personal Trainer, coaching my clients on how to reach their protein goals has been a big part of the job. You can’t achieve great results without it.
These new researchers were curious, what if the upper limit of protein anabolism is actually much, much higher? Many animal species consume large amounts of food infrequently, the idea that a species needs to consume a small amount of protein every few hours seems to be less than practical.
Past studies were limited to 45 grams of protein and 6 hours of duration. These researchers tested conditions of 0g, 25g, and 100g of protein over a 12-hour period. The results? In the simplest terms, the 100g condition resulted in significantly higher amino acid (protein) availability and muscle protein synthesis. Another interesting finding was that anabolic responses increased in hours 4-12. Meaning this protein was being utilized not oxidized or “excreted.” This data supports their hypothesis that even very large amounts of protein can be effectively utilized but require more time to be digested, absorbed, and incorporated into tissues.
These new findings won’t affect my recommendations yet – this research needs to be critiqued and replicated, and protein still serves a huge role in satiety and balancing blood sugar levels, but this does pique my interest. I can’t wait to see what comes next!
Originally published in Whitefish Living Magazine, January 2024
Written by Ashlee O’Dell, RD
