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Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains

podcast Apr 30, 2021

In this episode, Rachel takes a deep dive into protein absorption, the leucine threshold, the muscle full effect, optimal meal timing for muscle growth, and much more!

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"The amount of protein you can utilize in a single meal to stimulate muscle protein synthesis seems to depend on the amount and type of training you do and how much muscle mass you have." Rachel Gregory

Todays Questions:

  • What should be the average amount of protein per meal? I’m consuming 145 to 175 grams per day (1-1.2 g/lb body weight). Is going over a waste?
  • How much protein can we absorb in one meal?
  • How much protein can be used in a single meal for building muscle?
  • How do you determine how much protein to eat per meal?
  • How many meals should you eat per day?

Top Takeaways:

  • How much leucine is in your common daily foods
  • How to better understand meal timing while optimizing protein synthesis 
  • Why the Muscle Full Effect matters for optimizing your gains
  • Two common myths/concerns around protein explained 

Show Notes:



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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).



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