Proteins from whole foods, are absorbed at a very slow rate and provide a continuous amino acid flow
This myth is a hard one the crack! Folks belief it’s important to have a continuous stream of amino acids available to build muscle AND prevent catabolism. However, protein from whole foods is absorbed at a very very slow pace.
The delicious T-bone steak you enjoyed, takes several hours to digest and as a result of that process it trickles a steady flow of amino acids into your blood stream for a long period.
Still releasing amino’s after 7 hours
The “30 grams of protein” per-serving-nonsense started to circulate after a classic study conducted in 1997. We totally agree that 30 grams of whey protein is our body’s absorption limitation in this 3-4 hours window. Don’t get us wrong, this is proven fact. Sadly the study focused on liquid pre-digested protein. See the difference here? Liquid instant available proteins versus “long-time-to-digest lean meat proteins”…
False to eat every 3-4 hours to stay “anabolic”
Unfortunately, people missed a few facts and “fortunately” the supplement industry jumped on the wagon. Not only where the findings irrelevant, but like mentioned in previous posts, some benefits greatly from our stupidity on the matter.
Most whole food proteins are absorbed at a rate of 3-6 grams an hour. Add some veggies or fiber and they’ll take even longer.
Real proteins 2-3 times a day
The simple truth is that you don’t have to prepare 6-8 meals a day. It’s an absurd and obsolete myth. Just include a decent amount of real proteins in your 2-3 meal composition and you will be making more progress then a 6-8-small-meal-squirrel!