30 is the MAGIC number!
Its has been a couple weeks since I have popped into your inbox. Lots happening and I am super excited for another 12 week nutrition program starting in November, but more on that later.
So why is 30 the MAGIC number... well I am talking about 30g of protein per meal minimum... every time I eat I always get 30+ grams of protein in each feeding.
You might wonder why 30 grams of protein per meal is often cited as the magic number. It's not just a random figure; it's backed by science.
Research has shown that consuming at least 30 grams of protein per meal is the threshold to fully stimulate muscle protein synthesis (MPS) – the process your body uses to build and repair muscle fibers and it isn’t just for bodybuilders or gym enthusiasts. It's crucial for everyone, irrespective of age, activity level, or fitness goals. Here’s why:
● Muscle Health & Aging: As we age, maintaining muscle mass isn’t just about looking fit—it’s about staying functional and independent. MPS is critical for preserving muscle strength and vitality, reducing the risk of falls and frailty in older adults.
● Recovery & Repair: Whether you’re an athlete recovering from a workout, someone rehabilitating from injury, or simply dealing with the everyday wear and tear on your body, MPS facilitates the repair and rebuilding of muscle tissue, accelerating recovery times and improving overall health.
● Metabolic Efficiency: Muscle is a metabolically active tissue, meaning it burns calories even at rest. By improving MPS, you're not only supporting muscle health but also boosting your metabolism, which can aid in weight management and energy levels throughout the day.
● Support for All Lifestyles: Even if you’re not active in the traditional sense, your muscles play a vital role in everything from posture to blood sugar regulation. Ensuring adequate protein intake to stimulate MPS can benefit everyone, from desk workers to busy parents.
So, why 30 grams?
This amount has been shown to sufficiently provide the essential amino acids, particularly leucine, necessary to ‘switch on’ MPS. Less than this, and you might not be maximizing the potential for muscle repair and growth.
NOTE: 30 grams is the minimum amount, not the maximum amount. Your total amount will be based on your individual body and goals.
Also, it's not just about hitting this number once a day, but consistently across your meals to keep MPS active and your muscles in their best shape.
Protein can be a versatile ingredient in smoothies, oatmeal, or baked goods, making it simple to reach that magic number without sacrificing taste or variety.
If you struggle hitting 30g of protein/meal, then be on the watch for my next 12 week New Years in November program starting Nov 18th. Information hitting my socials this week as space will be limited.
If you want a quick cheat sheet on what 30g of protein looks like to get you started, you can access my protein cheat sheet here
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