Brady Holmer

Is it optimal, you know, if you want to eat two meals per day with two very large doses of protein, is that worse or better than consuming three to four evenly spaced meals throughout the day?

Based on, you know, muscle protein synthesis data that Luke Van Loon cited, it seems to be optimal to eat three to four protein containing meals containing, you know, 25 to 30 grams or more throughout the day, evenly spaced.

That's for optimizing muscle protein synthesis.

Does it appear to be better for muscle gain?

Maybe not, but it in theory kind of would produce greater gains due to the greater muscle protein synthesis response.

But he also said that, you know, if you're just a two meal per day person or even a one meal per day person, you know, if you want to eat 100 grams of protein at once.

That can be digested, absorbed, used for muscle protein synthesis.

They published a kind of popular study recently showing that.

But it certainly doesn't seem to be ideal.

So regarding protein distribution, evenly distributed protein during the day appears to be optimal.

Secondary, obviously, to getting enough protein throughout the day.

I think creatine, I feel like it's probably like one of the most popular supplements these days and everybody is taking it or if they're not, they probably should be due to the evidence that's coming out.

So yeah, creatine, um,

It's something that we get from the diet, but that you can supplement with it to get more.

Regarding how much you should take, I think that currently the recommendations, and based on what Dr. Stu Phillips and Lane Norton and others said, taking 5 to 10 grams per day appears to be the optimal dose.

If you're a bit larger, you could maybe take 10 to 15, but...

Even 5 grams per day after a while will probably saturate your muscle creatine stores, especially if you're consuming a lot of meat, which does contain creatine too.

So you're getting some from your diet and supplementing.

So in regards to how to dose, there was once a thought that you had to do this loading dose when you started supplementing.

So you take 20 grams per day for a week, and then you go down to a maintenance dose of 5 to 10 grams per day indefinitely.