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PROTEIN TIMING

Utsav Agrawal
Utsav Agrawal
Firstly, most significant of all is total daily protein intake; timing is secondary, and if I'm honest, something that probably doesn’t move the needle enough to concern yourself with.

However, studies have illustrated some truth to the “protein timing” hypothesis. In a study, two groups(5men, 5women) were given a protein supplement post-workout, it was found that protein synthesis was increased threefold when the supplement was consumed immediately after, opposed to when delayed

There doesn’t seem to be any benefit to not consuming protein post-workout, however, think of the post-workout “anabolic window” as a very very large barn door rather than a small window. No need to get that ultra hydrolyzed whey in seconds after you’ve stopped lifting, consuming protein within a couple of hours post-workout seems to augment anabolism just the same.

Furthermore, many studies have shown there is a minimum threshold amount of protein that is required to trigger MPS (muscle protein synthesis). It has been been stated mainly you need 20-25g of quality protein (high leucine/BCAA content) per meal to trigger an anabolic effect.

Consuming protein intermittently throughout the day seems to have a more significant outcome on body composition and lean body mass as opposed to consuming one or two abundant protein-rich meals.
Your total daily protein intake is BY FAR the most important factor to consider. That being said, if you can space out your protein intake throughout the day (20-25s per serving), it is proven to be more beneficial than 1 or 2 larger meals.

Reference-
1.(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/)

2.(https://www.ncbi.nlm.nih.gov/m/pubmed/27903833/).