Science Being Helpful: 100 grams of protein, Calf Raises, Sleep and Fat Loss

Study #1-The human body can digest 100+ grams of protein at a time

The belief that the anabolic response to feeding during post-exercise recovery is transient and has an upper limit and that excess amino acids are being oxidized lacks scientific proof. Using a comprehensive quadruple isotope tracer feeding-infusion approach, we show that the ingestion of 100 g protein results in a greater and more prolonged (>12 h) anabolic response when compared to the ingestion of 25 g protein

This study came out last year and I talked about it then, but I wanted to revisit it.

I have been saying for many years that the belief in protein intake being limited to 25-30 grams is incorrect.

This was not Bro opinion, but based on real exploration of digestive science; the human body absorbs all the macronutrients we consume. This was not a medical mystery, the digestive system has been extensively studied.

For whatever reason, it became a dominating myth decades ago that the body had a hard limit of 30 grams of protein, and anything after that was wasted.

This was categorically unscientific, but scientific thinking is not the default for humans, and such is myth making.

The belief came from badly interpreted research that showed muscle protein synthesis might peak at a certain level of protein, but even this idea proved wrong over the years.

None-the-less the "too much protein" myth prevailed.

This study firmly destroyed that belief.

If you consume 100 grams of protein, your body will digest...100 grams of protein.

And not only that, the anabolic effects of higher protein intake is greater than lesser intakes of protein.

Which validated the bro practice of consuming 50+ grams of protein at a time for muscle recovery and growth

Does this mean you should be regularly eating 100 gram of protein meals?

No, not necessarily. Thats a very large meal, which might not be practical as a day to day strategy. But, if you want to eat a massive meal, GO AHEAD. Again, there is no real limit on how much protein can be in a meal, so if it works for you, do it.

----

Study #2-Standing Calf Raises are superior for muscle growth than seated calf raises

This was a simple study comparing two exercises; the seated calf raise, and the standing calf raise. Which one led to more muscle growth?

The winner was clear, the standing calf raises was better.

Why so? Simple reason, when you do a standing calf raise, both the gastroc and soleus (the two calf muscles) can fully contract.

A seated calf raise, the gastroc is inhibited (because it crosses the knee) so only the soleus is fully worked.

What does this mean for training?

Do standing calf raises. Thats it.

These can be with a calf raise machine (my favorite)

You can also use bodyweight. With bodyweight, do them one leg at a time.

My recommendation is 4-5 sets, of 6-10 reps per set. Heavy as you can, with a FULL range of motion, going all the way down and getting a stretch.

There are no secrets to growing calves, only consistency.

Get the leg training guide and stay up to date with all cutting edge strategies for lower body training

----

Study #3-Not getting Enough Sleep Reduces Fat burning and Doubles Muscle Loss

This was a small but powerful study with good design, comparing the effects of a calorie deficit with 5.5 hours of sleep nightly, versus 8.5 hours.

Were the findings?

Lack of sleep lowered fat burning by 55%, and proportionately increased muscle loss

Overall weight was still lost, despite being sleep deprived, but this weight loss was coming from muscle.

What does this tell us about fat loss?

You NEED 7-8 hours of sleep to lose fat loss in a metabolically healthy manner.

If sleep is disregulated, you are working against yourself. There is no way to make up for this. Sufficient sleep either happens, or it does not.

Fix Your Sleep Hygiene

Dark Room. No phones or laptops. Stop drinking coffee past 12pm. Turn the lights down.

This is Circadian science, not rocket science.

Get some Pre-Sleep to fall asleep faster (and hit deep sleep longer)

Its the best Non-addictive sleep supplement Ive come across (basically Magnesium+Glycine is a winning combination)