drtbear1967
Musclechemistry Board Certified Member
Every once in a while, we get a study that either confirms or helps direct bodybuilding practices. This is one of those studies.
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These researchers found that eating every 3-hours was more effective at maintaining protein synthesis rates over a 12-hour period than eating a smaller protein dose every 1.5-hrs or a larger dose every 6-hours. This is why many high-level bodybuilders try to space their meals evenly throughout the day.
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Therefore, the takeaway is that protein timing can absolutely matter if your goal is to maximize growth. Keeping protein synthesis rates at a high level throughout the day will help optimize gains!
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Based on: Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., ... & Hawley, J. A. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9), 2319-2331.
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These researchers found that eating every 3-hours was more effective at maintaining protein synthesis rates over a 12-hour period than eating a smaller protein dose every 1.5-hrs or a larger dose every 6-hours. This is why many high-level bodybuilders try to space their meals evenly throughout the day.
-
Therefore, the takeaway is that protein timing can absolutely matter if your goal is to maximize growth. Keeping protein synthesis rates at a high level throughout the day will help optimize gains!
-
Based on: Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., ... & Hawley, J. A. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9), 2319-2331.----
