Eat a steak but not a big one


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J Am Diet Assoc. 2009 Sep;109(9):1582-6.
A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects.

Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D.
Graduate Center for Gerontology, University of Kentucky, Lexington, USA.

Ingestion of sufficient dietary protein is a fundamental prerequisite for muscle protein synthesis and maintenance of muscle mass and function. Elderly people are often at increased risk for protein-energy malnutrition, sarcopenia, and a diminished quality of life. This study sought to compare changes in muscle protein synthesis and anabolic efficiency in response to a single moderate serving (113 g; 220 kcal; 30 g protein) or large serving (340 g; 660 kcal; 90 g protein) of 90% lean beef. Venous blood and vastus lateralis muscle biopsy samples were obtained during a primed, constant infusion (0.08 mumol/kg/min) of L-[ring-(13)C(6)] phenylalanine in healthy young (n=17; 34+/-3 years) and elderly (n=17; 68+/-2 years) individuals. Mixed muscle fractional synthesis rate was calculated during a 3-hour postabsorptive period and for 5 hours after meal ingestion. Data were analyzed using a two-way repeated measures analysis of variance with Tukey's pairwise comparisons. A 113-g serving of lean beef increased muscle protein synthesis by approximately 50% in both young and older volunteers. Despite a threefold increase in protein and energy content, there was no further increase in protein synthesis after ingestion of 340 g lean beef in either age group. Ingestion of more than 30 g protein in a single meal does not further enhance the stimulation of muscle protein synthesis in young and elderly.
No, it means that ingesting more than 30 grams of meat protein did not increase protein synthesis above what was seen with 30g, that's all.
would there be any difference with less than 30grms,is there any evidence of exactly how much is needed.
Intact protein drinks, about 10-20 grams, during the anabolic window seems to be the consensus but that will depend.

Amino Acids, even less.