Protein powders are one of my favourite health myths because everyone KNOWS that they're important for building muscle but also there's no evidence nor theoretical basis to support their use https://theconversation.com/do-athletes-really-need-protein-supplements-92773 …
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This question we come to IMO: spiking synthesis is fine w/30g but studies show 2g/kilo BM leads to more hypertrophy. Clearly we need to maintain high protein synthesis, but most do not eat 30g in 6 meals evenly spaced throughout the day. Digestion time (hours) is likely a factor?
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But most people also aren't exercising multiple times a day at the intensity required to gain muscle. Surely this would only be an issue for elite athletes (who probably are eating protein almost constantly)?
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