Ingesting 20 grams of protein induces an increase in muscle protein synthesis that peaks around 3 hours post-meal and wears off in approximately 5 to 6 hours.
"so if you ingest 20 grams of protein, you see a strong, robust increase in muscle protein synthesis that peaks around three hours after a meal, and then it wears off in about five, six hours." (said at 1:12:54)
Clinical tracer studies in healthy adults show that oral protein intake stimulates a transient increase in muscle protein synthesis that peaks within approximately 45 to 90 minutes postprandial and returns to baseline rates by approximately 90 to 180 minutes (the 'muscle-full' effect), even while extracellular amino acid concentrations remain elevated. The claim that synthesis peaks at 3 hours and persists for 5 to 6 hours after protein ingestion is contradicted by human physiological measurements.
- contradicts: Muscle full effect after oral protein: time-dependent concordance and discordance between … (The American journal of clinical nutrition 2010)
"At 45-90 min after oral protein bolus, mean (± SEM) myofibrillar protein synthesis increased from 0.03 ± 0.003% to 0.10 ± 0.01%/h; thereafter, myofibrillar protein synthesis returned to baseline rates even though plasma essential AA (EAA) concentrations remained elevated (+130% at 120 min, +80% at 180 min)." (abstract, results, passage verified)
pubmedfull study (doi) - contradicts: Muscle protein synthesis in response to nutrition and exercise. (The Journal of physiology 2012)
"Nutrient-driven increases in MPS are of finite duration (∼1.5 h), switching off thereafter despite sustained amino acid availability and intramuscular anabolic signalling." (abstract, results, passage verified)
pubmedfull study (doi)