Originally Posted by PolePosition
Pretty interesting study results Lance. So how does one reconcile that with Turbozed's results?
Looks like those are referring to protein synthesis which is actually a different thing from increased muscle mass. There's a lot of confusion about the two.
Would it be fair to say (assuming that both of the studies have accurate results) that while protein consumption is important in building muscle, with carbohydrate consumption and whey+casein consumption post-workout giving better results by slowing down muscle breakdown and stimulating synthesis than if one were to take nothing, that beyond a certain amount of protein per day, excess protein will not yield an additional increase in skeletal muscle synthesis?
Yes, that seems to be the same conclusion Brad Pilon made. Once minimal protein requirements are met, any additional amounts of protein consumed do not yield an increase in muscle mass. Excess protein ≠ increased muscle mass.
That seems to be plausible. After all, the body can only repair and build up so much muscle tissue depending on how much resistance/strength training one does. Any additional calories taken in beyond your needs would just result in storage as fat correct or simply excreted as waste?...
that being the case how should one's diet be?
Whatever you want within reason. Eat real foods. Eat a wide variety of foods. Enjoy food. Eat a wide variety of different types of cuisine. I like Micheal Pollan's basic suggestion. "Eat food. Not too much. Mostly plants."
How does one determine exactly how much protein you need?
70 - 120 grams per day is fine depending on your calorie intake and body weight.
Furthermore, wouldn't taking in protein for your caloric needs (even if all of it is not used to synthesize muscle) be better than loading up on carbohydrates and fats (beyond what the body needs for cellular and tissue maintenance and repair and to replenish glycogen stores) which can easily be stored as fat?
Not necessarily. Carbohydrates are necessary and not always bad. Fats are necessary too. At least the "right" kinds are.