Why You Should Time Your Protein

[densone]

The latest study published in the Journal of Nutrition wanted to put protein timing to the test in healthy people. They split the study participants into two groups. Each group was fed different quantities of protein in each meal, and protein synthesis was measured for breakfast and for the entire day. They did this on Day 1 of the study, and on Day 7 of the study to make sure no adaptive response was altering their Day 1 findings. Keep in mind all other macronutrients were equal between the two groups. Here’s a look at how they allocated protein:
Group 1 Group 2
Breakfast- 11g of protein Breakfast - 32g of protein
Lunch - 16g of protein Lunch - 30g of protein
Dinner - 63g of protein Dinner - 32g of protein
Total Day - 90g of protein Total Day - 94g of protein

As you can see Group 1 protein intake was similar to that of your typical American. Group 2 was much more like a traditional bodybuilder. Both groups consumed far less protein than a normal bodybuilder would in a day (which by all accounts is at least 1 gram per pound of body weight in most cases).

To no surprise (to bodybuilders at least) protein synthesis was greater in Group 2. In fact it was ~25% greater over the course of 24 hours. That means, assuming net protein breakdown is equal; Group 2 participants will build 25% more muscle over 24 hours than Group 1.

What this all means for you is simple – space your meals out evenly, and consume equal amounts of protein in each meal.

 

[Mrrippedzilla]

This is a classic example of you misinterpreting the research by assuming equal protein breakdown and therefore obviously more muscle gains.
This means absolutely nothing because the study is "assuming net protein breakdown is equal", which if you look at other studies you should know that it wont be

In fact some studies show that protein breakdown is HIGHER in those who consume high amounts over a consistent timeframe (every 3 hours) because your body adapts to the regular supply over a period of time.

Basically, apart from preworkout (where the rules are slightly different) "protein timing" is complete bullshit if your macros are suited towards your goal because NET PROTEIN BALANCE is the key factor to muscle growth, not simply increased protein synthesis.

 

[jarrod1]

Agreed. I generally dont believe in timing of protien. Your body will always try to repair itself no matter what. Dont get me started on the "anabolic window" garbage.

 

[luckypaul]

To the best of my understanding, your body has a limited ability to process protein. Great post brother!