24-Hour Protein Timing Tip

24-Hour Protein Timing Tip Most Americans get very little to no protein at breakfast and lunch. Almost their entire daily protein intake is served up with dinner. Anyone who's working on building up muscle size and strength will tell you protein timing is important, but does it make a difference in the lives of less active people? A study published in the Journal of Nutrition suggests meal protein portioning can be very important to muscle maintenance.

Researchers had a group of healthy adults consume 10 grams of protein at breakfast, 15 grams at lunch and 65 grams at dinner. Another group divided the 90 grams of protein into 30-gram servings at each meal. Blood samples and muscle biopsies showed 24-hour muscle protein synthesis rates were 25% higher in subjects who consumed about the same amount of protein at each meal.

True Strength Moment: Because recovery from heavy weight training and take up to 48 hours to complete, this meal time protein staging strategy could have implications for goal-oriented athletes trying to reach the next level. Think about what you're eating at every meal to make sure you're getting the most out of protein synthesis.
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