Skip to content
test
  • SHOP
    • BUNDLES
      • Fruits & Veggies Bundle
      • BCAA Bundle
      • Joint Bundle
      • Plant Bundle
      • Starter Bundle
      • Plant-Based Strength Bundle
      • Strength Bundle
      • Recovery Bundle
      • Immunity Bundle
      • ⇨ VIEW ALL BUNDLES
    • PROTEIN
      • POST
      • BUILD
      • PLANT PROTEIN
      • Collagen
      • ⇨ VIEW ALL PROTEIN
    • SPORTS NUTRITION
      • PRE
      • BCAA
      • Creatine
      • Shrooms
      • Lytes
      • ⇨ VIEW ALL SPORTS NUTRITION
    • NUTRIENTS
      • Burn
      • Krill
      • Joint
      • Gut Health
      • Multi
      • Reds
      • Veggies
      • Vitamin C
      • Vitamin D3
      • ⇨ VIEW ALL NUTRIENTS
    • SWAG
      • Mystery Gift
      • Training Hoodie
      • Training Sweats
      • OE Patch Tee
      • OE Patch Mesh Shorts
      • OE Dad Hat
      • Grappler Shorts
      • Standard Shaker
      • Shaker Quick Dry Towel
      • Skeleton Crew Sock
      • Vandalism Logo Pack
      • Dodger Blue Snapback
      • Orioles Snapback
      • NSLA Quick Dry Towel
      • Quick Dry Towel
      • ⇨ VIEW ALL SWAG
    • eBooks
      • 8 Weeks To Bigger Glutes
      • 25 Protein-Packed Recipes
      • ⇨ VIEW ALL EBOOKS
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
  • MANAGE SUBSCRIPTION
    CONTACT US
    REWARDS
    TEXT US
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  1. Level Up!
  2. Free Shipping
    $99
  3. Free Shaker
    $150
  4. Free Tee
    $200

You are $ 99.00 away from FREE shipping!

  • MANAGE SUBSCRIPTION
  • CONTACT US
  • REWARDS
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
Search
ATH ATH
Log in Search Cart
  • SHOP
    BUNDLES
    Fruits & Veggies Bundle
    BCAA Bundle
    Joint Bundle
    Plant Bundle
    Starter Bundle
    Plant-Based Strength Bundle
    Strength Bundle
    Recovery Bundle
    Immunity Bundle
    ⇨ VIEW ALL BUNDLES
    PROTEIN
    POST
    BUILD
    PLANT PROTEIN
    Collagen
    ⇨ VIEW ALL PROTEIN
    SPORTS NUTRITION
    PRE
    BCAA
    Creatine
    Shrooms
    Lytes
    ⇨ VIEW ALL SPORTS NUTRITION
    NUTRIENTS
    Burn
    Krill
    Joint
    Gut Health
    Multi
    Reds
    Veggies
    Vitamin C
    Vitamin D3
    ⇨ VIEW ALL NUTRIENTS
    SWAG
    Mystery Gift
    Training Hoodie
    Training Sweats
    OE Patch Tee
    OE Patch Mesh Shorts
    OE Dad Hat
    Grappler Shorts
    Standard Shaker
    Shaker Quick Dry Towel
    Skeleton Crew Sock
    Vandalism Logo Pack
    Dodger Blue Snapback
    Orioles Snapback
    NSLA Quick Dry Towel
    Quick Dry Towel
    ⇨ VIEW ALL SWAG
    eBooks
    8 Weeks To Bigger Glutes
    25 Protein-Packed Recipes
    ⇨ VIEW ALL EBOOKS
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
PROTEIN CALCULATOR CALCULATE DAILY REQUIREMENTS →
FREE SHIPPING ON ORDERS OVER $99 →
Relson Gracie

Our mission is to fuel greatness using the most nutrient-dense and minimally processed ingredients.

OUR STORY
Shop Protein
GET PROTEIN
Build Cocoa

BUILD: Pro Series

20g of grassfed protein
Non-GMO, Soy Free & GF
Growth Hormone Free
Cold Processed

28 Servings
$49.95

FREE 4 WEEK STRENGTH PROGRAM EBOOK

4 Week Strength Program
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  • HOME / NEWS
    Jan 17, 2023

    Our editorial team is made up of subject matter experts with extensive, real-world clinical experience who are highly trained in evaluating clinical research. Read more about our editorial policy here.

    Protein Loading and The Importance of Protein In Your First Meal

    by Staff Writer
      |  LAST UPDATED: Jan 18, 2023

     

    We all know that we need protein, but what is it, how much do we need, when should we eat it...there's many questions surrounding protein, protein quality, and protein intake and in this episode, Peter Attia and Dr. Don Layman lay it out for us. 

    Super interesting with lots of facts you may not have known, you're gonna want to give it a listen! 

    But if you don't have 2-3 hours, we've laid out some interesting talking points from the episode for you. 

    We got you. 

    PODCAST TAKEAWAYS 

    Organized by topic, use these takeaways to give you a better understanding of protein. 

    1. Protein and RDA 
    2. Animal vs. Plant Proteins 
    3. Essential Amino Acids 
    4. Protein Absorption 
    5. Muscle Protein Synthesis 
    6. Refeeds and Muscle Growth 

    PROTEIN AND RDA 

    RDA = "recommended" 

    Essential means our bodies can't make it. We need to get it from our diets, this is where protein comes in. 

    Protein Loading - Quote

    Here's an eye opener from Don Layman,

    "...protein we should think of as a vitamin pill, we don't have a daily requirement for a vitamin pill, we have a requirement for the 12 vitamins in the pill. We don't actually have a daily requirement for protein, we have a requirement for nine or 20 amino acids inside of it."

    ANIMAL PROTEINS VS. PLANT PROTEINS 

    ANIMAL PROTEINS: 

    • Animal proteins are complete sources of protein where all amino acids are present. 
    • Absorption is usually 95% of higher. 
    • Animal sources have balanced levels on amino acids in all meats, however different protein sources have different make ups of amino acids. 

    PLANT PROTEINS: 

    • Plant proteins are incomplete sources of protein because not all amino acids are present. 
    • Protein found in plants are there for the purpose of the plant and is attached to fibers and structures for life and growth. 
    • In raw form, plant proteins are only 60-70% available due to the fiber content. 
    • However, if a plant protein has been isolated, such as pea protein isolate, the bioavailability increases. 

    DIAAS SCORES: 

    DIAAS = Digestible Indispensable Amino Acid Score 

    It's purpose is to calculate the amino acid quality of food proteins that are based on ileal digestibility. 

    You can use a DIAAS score to determine the quality of your protein source. Quality scores are based on three amino acids; Lysine, Methionine, and Leucine.

    DIAAS Score = 100+ "Excellent" Quality 

    DIAAS Score = 75-99 "Good" Quality 

    DIAAS Score = < 75 Cannot be claimed a protein source. 

    See the comparison of DIAAS scores for animal and plant based proteins in the table below. 

    Scores are percentages. To read the chart below think of 1 as 100%.

    DIAAS Scores - Protein Loading

    Source

    ESSENTIAL AMINO ACIDS 

    Ready for an interesting tidbit? 

    Amino acids are derived from bacteria...yes bacteria. 

    Here's the breakdown from Dr. Layman:

    1. The primary source of amino acids in nature lies in the bacteria of roots and plants. 
    2. Bacteria takes inorganic nitrogen and forms organic amines to form protein in plants. 
    3. Ruminant animals (cattle, elk, bison, deer, etc.) feed on the plants and ingest the plant proteins. 
    4. During digestion, the bacteria in the gut of these ruminant animals then upcycle non amino acid nitrogen from the plant protein and transforms them into concentrated versions of amino acids.
    5. These concentrated version of amino acids are why we should be eating "grass fed" protein. 

    "For every 60g of plant based protein an animal eats, they'll "upcycle" it into 100g of amino acid balanced proteins."

    PROTEIN ABSORPTION 

    Does your body waste protein? According to Dr. Layman, no, it doesn't. 

    The myth is that your body can ONLY absorb a certain amount of protein per sitting. 

    In actuality, there is no waste or limit. 

    Let's say you eat 100g of protein in one sitting. Your body can use anywhere from 20-60g of that protein (depending on quality) for muscles and an anabolic response. 

    The remaining 40-80g will be utilized by the liver!

    MUSCLE PROTEIN SYNTHESIS 

    To get your muscles out of its catabolic state, Dr. Layman says that you need to hit 3g of Leucine in your FIRST meal - this translates into at least 30g of protein. 

    If you're wondering why your muscles would be in a catabolic state...it's due to your overnight fast aka sleep.

    During these hours, protein synthesis decreases and mTOR is down regulated and inhibited. 

    High Protein Breakfast Ideas

    You need to jumpstart your systems and get them out of this catabolic state which is why your FIRST MEAL IS THE MOST CRITICAL! 

    The second most important is your last meal - to prepare your body for the fast. Prioritize your first and last meals by protein loading.  

    REFFEDS TO MAXIMIZE MUSCLE GROWTH 

    Lastly...refeed windows. 

    When should you take protein after a workout? 30 minutes? 2 hours? 6? 

    In untrained individuals - you have a 2 hour window to get your protein in and maximize protein synthesis and muscle growth. 

    For the well trained individual, you'll see less of a post exercise effect. There's no big difference between refeeding two hours post exercise and having 3-4 high protein meals per day.   

    "You won't see any difference in either mass or strength." - Dr. Layman 

    What does this mean?

    If you're new to training, get your protein in quickly post workout. If you're well-trained, you can be less maniacal about meal timing and focus on the big picture...protein quality and spreading it out throughout your meals for best absorption and metabolization.

     BOTTOM LINE

    Protein is a crucial part of training and longevity. 

    When planning and meal prepping, prioritize protein, then build the rest of your meal around it. 

    One last fact we'll leave you with...protein is an ABSOLUTE number not a percentage of your calories. 

    If you've made it this far you're committed. Listen to the full podcast to broaden your understanding of protein. 

    Build Cocoa

    BUILD: Pro Series

    20g of grassfed protein per serving
    Non-GMO, Soy Free & Gluten Free
    Growth Hormone Free
    Cold Processed

    28 Servings
    $44.95

    Down Chevron
    ATH

    INFORMATION

    • Protein Calculator
    • Search
    • Quality
    • Banned Ingredients
    • Become a Retailer
    • Afterpay
    • Privacy Policy
    • Terms of Service

    CUSTOMER CARE

    • Shipping Information
    • Returns Policy
    • Refund Policy
    • Contact Us
    • Reviews
    • Mil & First Responders

    COMMUNITY

    • Our Story
    • Blog
    • Rewards
    • Ohana
    • North Shore Lifeguards
    • Jobs

    EMAILS SUCK. OURS DON'T.

    • TikTok
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA

    Born and Bred

    ATH 449 Cooke Street Honolulu, Hawaii 96813. © 2023 All Rights Reserved.
    support@athsport.co   (808) 378-3696

    Made in an FDA Inspected Facility

    *These statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

    SAVE 10%