How much protein can you absorb in one meal? Despite the significant advancements in research on nutrition and fitness over the past century, we still don’t have a definitive answer to this question. People go back and forth with each other on the internet, but it’s largely speculative.

A recent study (Trommelen J, van Lieshout GAA, Nyakayiru J, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324. doi:10.1016/j.xcrm.2023.101324) examined two post-workout groups with different serving sizes of protein. One group consumed 25g of milk protein, while the other had 100g of milk protein, both after a total body resistance training session. The results showed that the group consuming 100g of protein experienced a longer period of anabolism (muscle building) compared to the group that had 25g of protein.

It’s essential to note that this is just one study, and more research is needed. There are also limitations to this study, but what’s important to realize is that we haven’t established an upper limit for how much protein one can absorb.

Although the study used milk protein, these results could likely be replicated with any complete protein source. Milk protein was possibly chosen due to its convenience, especially when consuming 100g of protein in one meal. @human.improvement is a brand I’ve talked about before because it contains both psyllium husk for fiber and protein. It contains quality ingredients and tastes like actual food. My discount code is JZ15 and you can find it linked in my bio.

#protein #proteinpowder #proteinshake #proteinsmoothie #humanimprovement #psylliumhusk #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

So I’m being obnoxious but the fact is unless you are playing a sport that involves explosivity (sprinting, Olympic lifting) or endurance (cycling, marathon races) you do not need to obsess over how many carbs you are eating.

The battle of nutrition is fought in the trenches and it’s very hard to follow a consistent plan. So my advice is simply it until you have mastered the basics. Start with more sustainable approach – Flexible Dieting with an emphasis on total calories (portions), tracking protein consumption and 80% of your food being single ingredient foods and the other 20% being flexible.

Because if your goal is to simply be healthy and look better you just need to focus on total caloric intake, protein consumption and reducing processed foods. This is all you need to do build muscle and lose fat. I have clients also track fiber because it’s beneficial to health and also helps with nutrition selection – the kinds of foods you are eating.

I find that having to track protein, carbohydrates and fats, all with specific targets is everyday like a new Rubik’s cube. It’s unnecessarily complicated for everyday people. Having said this long term you want to have at least 10% of your calories being represented by every macronutrient, carbohydrates, fats and protein. If you consume less carbohydrates you will require more protein but if you’ve been following me for a while you are probably already eating .8x your body weight anyway.

#protein #proteinpowder #proteinshake #proteinsmoothie #humanimprovement #psylliumhusk #highprotein #proteinrich #proteinpacked #proteingoals #highprotein #proteinsnacks #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Tim @rittentw was a coaching client on @getverb who occasionally came in to train @madisonavestrengthlab for semi private training. His goal was to lose a meaningful amount of weight and improve his overall health. Tim has a demanding schedule that involves a lot travel as a result he found himself increasingly becoming out of shape. We started working together in January of 2023 and by the end of the year, Tim had officially lost over 40lbs working with me.

Aside from the hustle of working and traveling, Tim also experienced big life events including getting engaged and moving. He was able to navigate and celebrate these moments while maintaining a solid foundation of everything he learned on the program.

Tim completely transformed his day-to-day eating habits, increased exercise and daily movement tremendously, and has developed a lifestyle and achievable routine that works for him. He noted this as a key to his success in an area that was an obstacle on his previous fitness and wellness journeys.

I am so proud of Tim and all of his hard work. Keep crushing it, brother.

Link in bio and story to change your life.

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

This is a 3 day weight training program designed for real people looking to make a change. This is a realistic schedule that requires 50-60 minutes in the gym 3 days a week. The main considerations when designing this program were:

Time availability
Accomplishments
Intensity level
Exercise selection

To get free access to Phase 1 of this 3 Day Training Split, simply click the link below:
https://www.jacobzemer.com/3-day-full-body-workout/

This is a glimpse into the detailed, custom programs available on my app Zemer Strength Society. To access all exercise programs available on my app, sign up at https://www.jacobzemer.com/services/jacob-zemer-strength-society/.

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

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I’m back at @wholefoods to show you some of my favorite items to pick up while on a diet.

1. Sun butter
2. @angelicbakehouse whole grain wraps
3. Ground pork
4. Buffalo seasoning
5. Lean chicken thighs (look for 10g of protein per 100 calories)
6. Lions mane mushrooms
7. @kevins.natural.foods pre-made meals
8. @threewishes cereal

#wholefoods #wholefoodsbuys #wholefoodsfinds #wholefoodshauls #grocerylist #healthydinner #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam