can I use 2 scoops of protein Its about 60 grams when I am doing workouts Monday Wednesday and Friday?
Why?
First of all, how did you come up with 60 gram of whey protein per serving?
What effect is going to be elicited with 60 gram of protein? What reserch data is it based on?
With that in mind let's examine some reserach data on...
Muscle Protein Synthesis
1) Research data (Dr Layne Norton, PhD Nutrition/Bodybuilder/Powerlifter) determine that approximately 30 plus - 40 gram of quality protein stimulates that anabolic process of building muscle mass.
a) Younger Individuals
The research demonstrated that younger individual (in their 20s) are responsive to a minum of just over 30 gram of quality protein per serving.
b) Older Individual
Older individuals need around 40 gram of quailty protein to elicit the same effect as younger individual.
That because younger individuals systems operate more effectively than older individuals.
Pulse Feeding
Pulse Feed means have a large amount of protein in one serving.
Research has demonstraed that older individual who consume up to 80% of their Daily Intake of protein in one meal/seving optimize Muscle Protein Synthesis; an anabolic, muscle building effect.
This approach isn't effective for younger individual.
Refractory Period
Research (Drs Gabe Wison and Layne Norton) found that consuming protein in the above dosages is optimzed when it it is consumed every 4-6 hours.
The Bodybuilding Dogma of consuming protein approximately every three hours has no foundation. It is contra-indicated.
Sponge Example
Think of Muscle Protein Synthesis as a sponge.
When the sponge is dry, it soaks up more water.
When the sponge is soaking wet, it cannot soak up any water.
"The Muscle Protein Sponge"
Metaphorically speaking, the muscle essentially works like a sponge.
Wilson and Norton's research demonstrated that when protein intake was limited to every 4-6 hours, "The Muscle Protein Sponge" had dried out and was able so soak up the protein; it elicited a great anabolic effect.
Medications, Working Out, Etc.
The Refractory Period applies to other things, as well.
Medication are often prescribed to be taken hour apart.
Medication Example
Let say a medication is prescrided to be taken every 6 hours. This would be the Refractory Period; when the medication worn off.
Another dose is then taken after 6 hours to maintain the desired effect, making your well.
By taking it let's say 6 hours later, your body is more responsive to it.
Workout Example
Generally speaking, when specific muscles are trained in an exercise session, they should not be trained again until 48 hour or so later.
That means if you Bench Press on Monday, you should wait until Wednesday to train it again. The 48 hours between Bench Press Training Session allow the muscles to recover and become stronger.
The 48 Hours is the Refractory Period; the muscles have recovered and are ready for another dose of Bench Pressing; which promotes the anabolic process.
The Daily Recommendation Percentage of Protein Per Day
There are various Percentage Recommendation recommended base on body weight. They range from 1.4 to approximately 2.0 gram of per kilogram of body weight per day.
The amount of protein per day is important for individuals, especially in sports; additional factors are even more important.
Summary
1) 30 Plus - 40 Gram of Qualtiy Protein Per Serving
The amount per serving is age based.
Younger individual need approximately 30 plus gram and older individual need around 40 grams.
2) Refractory Period
Muscle Protein Synthesis is optimized when Protein is consume every 4-6 Hours.
The Bodybuilding Dogma of consuming it every three hour is out dated. However, this misinfomation continues to be petuated.
3) The above research information can be found online.
