ON POINT
This is how much protein you need for
maximum increase in muscle protein synthesis rate
Author: Dr. Verena Fontana, R&D, NUTRIATHLETIC®
Physiologically optimal amount of protein per serving
Physiologically optimal time for protein intake
THE PRINCIPLE
- The increase in muscle protein synthesis rate increases with increasing protein amount
- In young people, 0.31 g of protein per kg of body mass per serving leads to a maximum increase in muscle protein synthesis rate
- Larger amounts do not lead to a further increase in protein synthesis rate
ATTENTION
- As the amount of protein increases, protein breakdown is also stimulated and the protein balance deteriorates increasingly from a protein amount of 0.31 g per kg body weight per serving.
- It makes no sense to take too large amounts of protein per serving
WHAT DOES THAT MEAN TO YOU?
- It’s simple. Multiply your body weight by 0.31. This will give you your optimal amount of protein (at 100 kg this is 100×0.31 = 31 g protein per serving).
- Then divide this number by the protein content of your product to calculate how much product you need to reach the required protein amount.
- You can find the protein content in the respective nutrition table (for a product with 80 g protein per 100 g, divide the 31 g calculated above by 0.8). This will give you the optimal dose of your product. In the example above, this is 31/0.8 = 38.75 g.
In older people, the optimal amount of protein to increase the rate of muscle protein synthesis is higher than in younger people. The same applies accordingly to the total amount of protein required daily. (Graphic: left, Moore 2019 / right, Devries et al 2015)
Optimal NA® products for covering the protein requirement are
in terms of basic supply:
-
NA® Whey Protein Water Barbados Pink Grapefruit
Easy to digest Whey protein drink, optimal for your muscles.
CHF 3.90 incl. VAT – CHF 46.80 incl. VAT Select options -
NA® Whey Protein Isolate
Extra high yield. Up to 88% protein.
CHF 59.00 incl. VAT – CHF 354.00 incl. VAT Select options -
NA® Whey Protein Concentrate
High quality, creamy, milky, delicious. Up to 78% protein.
CHF 49.00 incl. VAT – CHF 294.00 incl. VAT Select options -
NA® Plant Protein + EAA
Plant-based with additional essential amino acids. Up to 94% protein.
CHF 59.00 incl. VAT – CHF 354.00 incl. VAT Select options -
NA® Night
Overnight Recovery Formula with Native Casein, Whey Protein & Resistant Dextrin
CHF 59.00 incl. VAT – CHF 354.00 incl. VAT Select options -
NA® Grow
Post-workout formula for maximum increase in muscle protein synthesis.
CHF 59.00 incl. VAT – CHF 354.00 incl. VAT Select options
Vegan Protein, Whey Protein Concentrate, Whey Protein Isolate and Whey Protein Native. For post-workout protein, GROW and Sports Water BUILD are the most suitable. For overnight regeneration we recommend NIGHT.