בגלל שזה משה בבקשה :
How much protein can you consume in a single serving?
Really I think the question is what is optimal? Well, it appears that increasing extra cellular EAA levels will directly stimulate protein synthesis proportionally to the increase in a curvilinear fashion. This means that increasing EAAs early on raises protein synthesis in an almost direct relationship as amino acid levels rise up to 80%. After this, protein synthesis continues to rise, but in a slower fashion. However, the point at which an increase in amino acids stops stimulating protein synthesis is unknown.
What we do know is that there appeared to be no difference between 20 and 40 grams of essential amino acids, which in a normal protein would amount to being no difference between 40-50 grams of protein to about 80 grams of protein in one serving. However in a study by Dangin and colleagues (2003), they found that increasing protein intake with whey from 22 to 33 grams markedly increased protein synthesis. However, it should be noted that this will vary with bodyweight. For example, the protein intake I mentioned was an average of 33 grams in the high condition. But in reality the authors prescribed to each participant 0.48 grams of whey protein per kg of bodyweight. Therefore a roughly 200 pound man, would have consumed 43 grams of protein.
Therefore the optimal level of protein may hover between 0.48 grams of protein per kg of bodyweight per meal (it could be less or it could be more). Further, this optimization appears to be based on the essential amino acid profile. When consuming essential amino acids, studies suggest that >= to 20 grams should be sufficient.
It should be emphasized that the above recommendations are limited and that more studies will need to be conducted to see what is truly optimal.