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According to the guys on the “stronger by science” podcast the preponderance of evidence suggests that 1 gram per pound of body weight per day is optimal for hypertrophy and strength gains. They also suggest that timing doesn’t seem to be super important, but that spacing your protein meals about 3-5 hours apart throughout the day has seemed to work best in some studies.
I have been following this advice for about a year. I usually aim for 30-50 grams of protein per meal, with about 6 meals per day.
This seems to be working pretty well. Over the past year I’ve lost 30 pounds, visibly increased muscle mass, increased my strength significantly on all my lifts, and lost a lot of fat.
I just looked up what causes gout. It seems to be a lot more complicated than just “eating too much protein “. Being male is the number one risk factor. Others include obesity, other health problems such as insulin resistance, metabolic syndrome, and diabetes, drinking alcohol, and eating too much fructose.
The last risk factor is consuming foods high in something called purine. Examples of high-purine sources include: sweetbreads, anchovies, sardines, liver, beef kidneys, brains, meat extracts (e.g., Oxo, Bovril), herring, mackerel, scallops, game meats, beer (from the yeast) and gravy.
I personally don’t believe in x amount of protein per meal as much. I’ve been succesfully building muscle as well as cutting by just targeting x amount per day. At times its evenly destributed by each meal, at other times I got like 100grams in within 2 hours if i had a busy day.
Yea I thought you got gout from foods that cause high Uric Acid content in blood. Like organ meat, shellfish, and poultry
I believe that this question may be difficult to answer. While it is true that there is a max amount of protein that triggers protein synthesis while the rest is used for energy, any meal you eat besides protein powder does not provide immediate protein; food takes time to digest so you’re not getting all that protein right away, but rather over the next 24 to 48 hours. So you might eat 50g protein now, but depending on the composition of your meal, you’re going have protein trickled into your system over a long period of time.
From my personal experience, I have made significant fat losses and muscle gains with fasting. It’s quite common for me to eat 100g protein on one meal. Its possible it’s not optimal, but I cant say for sure because its working very well for me.