Protein: how much do you need, and when should you eat it?

When it comes to protein intake and meal timing, recent studies highlight the importance of not just how much protein you consume, but when you consume it. Research suggests that spreading your protein intake evenly throughout the day can significantly enhance muscle protein synthesis (MPS), particularly after resistance exercise. For instance, consuming around 20-25g of protein every 3-4 hours appears to be optimal for maintaining elevated MPS levels throughout the day.

One study found that consuming protein in moderate doses (20g every 3 hours) after a workout was more effective at stimulating MPS than larger or smaller, more frequent doses. Interestingly, supplementing with essential amino acids (EAAs) and carbohydrates between meals can provide an additional anabolic boost without interfering with the benefits of your main meals.

While the research is ongoing, especially regarding long-term effects on muscle mass, the current evidence suggests that consistent, well-timed protein intake throughout the day is key. For those looking to optimize muscle growth and recovery, aiming for balanced protein distribution with meals every 3-4 hours seems to be a practical approach.

Muscle Protein Balance & Resistance Exercise

  • Without proper nutrition, resistance exercise alone leaves muscle protein balance in a negative state.
  • Your muscles stay sensitive to protein and amino acids for up to 24 hours after a workout

Optimal Protein Intake Post-Exercise

  • A protein dose of 20–40g (including 10–12g EAAs and 1–3g leucine) is ideal for stimulating muscle protein synthesis (MPS) and promoting a positive nitrogen balance.
  • High-quality proteins rich in EAAs and leucine are key for maximizing MPS.

Pre-Exercise Nutrition Insights

  • Combining amino acids with carbs before exercise may optimize MPS, although it doesn’t necessarily boost exercise performance.
  • During endurance and resistance training, consuming carbs + protein/EAAs can support anabolic hormone balance, reduce muscle damage, and delay fatigue.

Post-Exercise Protein & Recovery

  • Consuming protein post-exercise, especially with less-than-ideal carb intake (<1.2g/kg/day), can enhance muscle glycogen recovery and reduce muscle damage markers.
  • Overall, total protein and calorie intake is crucial for positive training adaptations, with nutrient timing playing a lesser role in non-athletes.

Interested to know more? Reach out today, I’m happy to help.

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