How to Distribute Your Protein to Maximize Muscle Growth
Summary
TLDRIn this podcast, the discussion delves into the intricacies of protein distribution for muscle synthesis, particularly focusing on the impact of protein intake timing and quantity. The conversation reveals that while a balanced protein intake throughout the day is ideal, consuming a larger amount in the evening can still be beneficial, especially for those engaging in physical activity. The host and guest explore the anabolic window post-exercise, emphasizing the body's heightened sensitivity to protein intake for up to 48 hours, which can enhance muscle reconditioning. The summary underscores the importance of regular exercise and adequate protein consumption for muscle mass gains, suggesting that the distribution of protein across meals matters less than the total daily intake and the consistency of training.
Takeaways
- 📊 Most people tend to consume the majority of their daily protein during their evening meal, which is about three times more than what they consume during breakfast or lunch.
- 🏋️♂️ A single meal containing 20 grams of high-quality protein can maximize muscle protein synthesis for up to 4 to 6 hours, emphasizing the importance of evenly distributing protein intake across main meals.
- 🌙 Consuming a protein-rich snack before sleep can be beneficial, especially for those who exercise in the evening, as it provides an anabolic stimulus and aids in muscle reconditioning.
- 📈 Studies show that distributing protein intake evenly throughout the day can optimize muscle building and conditioning, rather than skewing it heavily towards one meal.
- 🔍 A study found that consuming 100 grams of protein led to a prolonged stimulation of muscle protein synthesis over 12 to 24 hours, suggesting that the quantity of protein can influence the duration of anabolic effects.
- 🏃♂️ Physical activity, such as resistance training, can increase the body's sensitivity to protein intake, enhancing muscle protein synthesis for up to 24 to 48 hours post-exercise.
- 🍽️ For those practicing time-restricted eating, ensuring adequate protein intake within the eating window is crucial to support muscle protein synthesis and overall muscle mass.
- 🏥 Research indicates that protein consumed in the evening is digested and absorbed while sleeping, contributing to muscle protein synthesis overnight, which is particularly important for the elderly or those at risk of muscle loss.
- 🤔 While the distribution and timing of protein intake can influence muscle protein synthesis, the overall amount of protein consumed and regular engagement in physical activity are more critical for muscle mass gains.
- 🚫 The script highlights that focusing solely on nutrition without considering the role of physical activity can lead to an incomplete understanding of how to optimize muscle reconditioning and overall health.
Q & A
How does the distribution of protein intake throughout the day affect muscle protein synthesis?
-Protein distribution throughout the day is important for muscle protein synthesis. It's suggested that having 20-25 grams of protein in each main meal (breakfast, lunch, and dinner) provides an anabolic stimulus that optimizes muscle building and conditioning.
Is it better to evenly distribute protein intake or can it be skewed towards the evening?
-While it's generally advised to evenly distribute protein intake, studies show that even a large evening meal can still stimulate muscle protein synthesis, suggesting that the body can effectively utilize protein even when consumed in larger quantities later in the day.
What is the significance of consuming a protein-rich snack before sleep for athletes?
-A protein-rich snack before sleep can provide a continued anabolic stimulus overnight, which is particularly beneficial for athletes who exercise in the evening, helping to optimize muscle reconditioning and recovery.
How does the timing of protein intake in relation to exercise affect muscle protein synthesis?
-Exercise increases the sensitivity of muscles to the anabolic effects of protein for up to 24 to 48 hours. Therefore, the timing of protein intake in relation to exercise is less critical than the consistency of both training and protein intake.
What is the role of physical activity in muscle protein synthesis and how does it interact with protein intake?
-Physical activity, especially resistance training, enhances the body's efficiency in utilizing protein for muscle protein synthesis. It makes the body 'smarter' in handling protein, ensuring that more of the ingested protein is directed towards muscle building.
Can muscle mass be gained with a higher protein intake in fewer meals?
-Yes, muscle mass can be gained even when protein is consumed in fewer, larger meals, as long as the total daily protein intake is sufficient. The body's response to protein intake is influenced by recent physical activity, which can increase the efficiency of protein utilization.
What is the impact of time-restricted eating on muscle protein synthesis and overall muscle mass?
-Time-restricted eating, where meals are condensed into a shorter window, does not negatively impact muscle protein synthesis or overall muscle mass when total protein and calorie intake are maintained. It can be an effective strategy for some individuals to manage calorie intake and body weight.
How does the body respond to a single large meal of protein compared to multiple smaller meals?
-The body can effectively digest and utilize protein from a single large meal, with the protein synthesis response lasting longer due to the extended digestion and absorption process. However, distributing protein intake throughout the day can provide a more consistent anabolic stimulus.
What is the recommended protein intake for individuals who are physically active and want to maximize muscle gains?
-For individuals engaged in regular physical activity, especially resistance training, a higher protein intake is recommended, typically around 20-25 grams of protein per meal, to ensure optimal muscle protein synthesis and support muscle gains.
How does the body handle protein intake in the context of overnight fasting?
-Protein consumed in the evening can still be effectively digested and utilized by the body during overnight fasting. Consuming a protein-rich meal or snack before sleep can provide a continued anabolic stimulus, supporting muscle maintenance and growth.
Outlines
🥩 Protein Distribution and Muscle Synthesis
The paragraph discusses the importance of protein distribution throughout the day for muscle protein synthesis. It highlights that most people tend to consume more protein during their evening meal compared to breakfast or lunch. The speaker suggests that consuming 20-25 grams of high-quality protein at each main meal can provide an anabolic stimulus, optimizing muscle building and conditioning. The conversation also touches on the idea that a single meal with 20 grams of protein can maximize muscle protein synthesis for 4 to 6 hours, supporting the notion of evenly distributing protein across meals. Additionally, the discussion points out that while more protein can extend the anabolic response, it's generally advised to have a balanced protein intake across meals for optimal muscle synthesis.
🧪 Study on Protein Quantity and Digestion
This section delves into a study that examined the effects of consuming 100 grams of protein versus the standard 20-30 grams, which are known to maximize muscle protein synthesis. The study extended its observation period to 12 and 24 hours, finding a greater response with the higher protein intake. It also explored the digestion and absorption process by using a novel method of infusing cows with labeled amino acids, allowing researchers to track the digestion and absorption of protein in the body. The findings suggest that more protein takes longer to digest and can stimulate muscle protein synthesis over an extended period, challenging the conventional 4 to 6-hour window.
🏥 Hospital Studies and Protein Timing
The discussion shifts to the application of protein intake research in hospital settings, particularly for elderly patients at risk of muscle loss. The speaker describes studies that involved giving protein to elderly participants during sleep to assess its digestion and absorption, and its impact on muscle protein synthesis. The results indicated that protein given in the evening is indeed digested and absorbed while sleeping, supporting the idea of an evening protein-rich meal or snack. The paragraph also addresses the question of whether the timing of a large protein intake before sleep affects muscle protein synthesis the following day, suggesting that the response to breakfast remains unaffected by the previous night's protein intake.
🕒 Time-Restricted Eating and Protein Intake
This part of the conversation explores the impact of time-restricted eating on muscle protein synthesis and overall health. The speaker mentions studies that did not find significant differences in muscle protein synthesis between those who practiced time-restricted eating and those who did not. It also touches on the potential benefits of time-restricted eating for weight management and glucose homeostasis. The discussion emphasizes the importance of ensuring adequate protein intake during the eating window for those following time-restricted eating regimens, and suggests that physical activity, particularly resistance training, plays a crucial role in maintaining and building muscle mass, irrespective of the specific timing of protein intake.
💪 Physical Activity and Protein Sensitivity
The final paragraph focuses on how physical activity can influence the body's sensitivity to protein and muscle protein synthesis. It suggests that engaging in resistance training can make the body more efficient at utilizing protein for muscle building, even up to 24 to 48 hours post-exercise. The conversation points out that the timing of protein intake relative to exercise is less critical than the consistency of both training and nutrition. It concludes with a speculative discussion on whether distributing a higher total daily protein intake over fewer meals could affect muscle mass gains, suggesting that as long as adequate protein and training are maintained, the distribution may not significantly impact outcomes.
Mindmap
Keywords
💡Protein Distribution
💡Muscle Protein Synthesis
💡Anabolic Stimulus
💡NHANES
💡Endurance Athlete
💡Bodybuilder
💡Time-Restricted Eating
💡Protein Rich Snack
💡Glucose Homeostasis
💡Resistance Training
Highlights
Protein distribution throughout the day is crucial for muscle protein synthesis.
Most people tend to consume more protein during their evening meal.
A single meal with 20 grams of high-quality protein can maximize muscle protein synthesis for 4 to 6 hours.
Even distribution of protein across meals is recommended for optimal muscle conditioning.
Athletes may benefit from additional protein intake, especially post-exercise.
Protein intake before sleep can aid in muscle protein synthesis overnight.
Recent studies show that larger protein meals can lead to a prolonged anabolic response.
Digestion and absorption of protein were measured using innovative methods involving stable isotope labeling.
The timing of protein intake in relation to sleep and physical activity is significant for muscle reconditioning.
Even with time-restricted eating, adequate protein intake can support muscle mass maintenance.
Physical activity enhances the body's sensitivity to protein intake for muscle protein synthesis.
Resistance training at least three times a week is essential for muscle mass gain.
The body's efficiency in utilizing protein increases with physical activity.
The anabolic window post-exercise lasts up to 24 to 48 hours, making protein intake throughout the day effective.
The total daily protein intake is more critical than the distribution across meals for muscle mass gains.
Physical activity should not be overlooked as it plays a significant role in muscle protein synthesis.
Nutrition and training consistency are key factors in optimizing muscle reconditioning.
Transcripts
maybe we can talk we can get into that a
little bit more in a minute I wanted to
kind of continue on the nutrition part
with with protein distributions you've
done a lot of research in this area as
well and I had done some some reading
preparing for this podcast on like some
of the nutritional surveys that are done
in the United States they're called and
Hanes in terms of like how are people
typically Distributing their protein
amongst their males and I think probably
it's very similar to what's found in
Europe where people are eating the
majority of their protein is skewed
towards their evening meal their last
meal of the day and um in in in most
cases at least with respect to this
anhan data it's about three times the
amount of protein in their in their
evening meal versus their morning meal
or even their afternoon meal does it
matter with respect to you know how the
muscle responds to amino acids
throughout the day like is it better to
evenly have your protein evenly
distributed or can you skew it in the
evening and still have the same I don't
want to just say increases in muscle
protein synthesis because as you
mentioned that doesn't always translate
to gains and muscle mass people are more
interested in gains and muscle mass so
let's let's leave it with that end point
so we try to make it more simple but it
is actually much more complex but if you
consider that a single meal containing
20 grams of a high quality protein
maximizes muscle protein synthesis for
up to 4 to 6 hours then it makes the
most sense that every main meal
throughout the day is an anabolic
stimulus so that you would have 20 to 25
grams of protein in your breakfast 20 to
25 grams of protein in your lunch and 20
to 25 25 grams of protein in your in
your dinner and then theoretically you
have three anabolic stimuli throughout
to day helping you to optimize muscle
building not see muscle building muscle
reconditioning
I actually make that mistake all the
time by saying that it's not about
muscle build building it's optimizing
muscle conditioning and that could be
for the endurance atlete that would be
better muscle to do endurance type
exercise and for the bodybuilder that
might be a bigger muscle that's the
that's what now everybody's being
advised for athletes that consume more
than those 75 grams of protein that you
can also add another meal moment and
that's for example the pre-sleep uh
evening snack for example if you
exercise in the evening you take a
protein Rich snack after that exercise
session in the evening and when you have
dinner for example at 4 5 or 6 and you
have a training session between 700 and
9 you have a protein Rich snake snack at
9: before you go to bed at say 11 and so
that's what a lot of athletes do just
have a nice distribution to throughout
the day the long-term studies longterm
semi longterm on um nitrogen balance or
on muscle protein synthesis are not that
clear there's some studies saying you
have better retention of your of your
protein and of your nitrogen when you
actually have a nice distribution but
we've also have a recent study that we
show that if you have a huge meal you
have a greater anabolic response when
you assess it over a more prolong period
of time now a lot of people are now
asking us like should I have one meal uh
no it's a study to show that the 6h hour
or the 4-Hour response to a single meal
can be longer if you give more protein
because all the protein still needs to
be digested and absorbed but that
doesn't change what I think now from all
the evidence that we have it's being
advised to have a nice even distribution
of your protein in your main meals so
let's talk a little bit about that that
study since you brought it up because um
it was surprising to to many people
maybe you can talk a little bit about
the difference in terms of the quantity
it was like 100 gram of protein versus
what has previously been shown maybe 30
I think grams of protein was was
something that's been shown in terms of
maximizing now this was muscle protein
synthesis yep that you were looking at y
so the older studies there are there's
two basically two dose response studies
that show in healthy young people um at
rest or after exercise 20 gram maximizes
muscle protein synthesis for somewhere
between uh 4 to 6 hours after the meal
so in that time period four to 6 hour
post Ral period we call
that some of that protein might not have
been digested and absorbed if you give
more than those 20 G so the 40 gam that
they showed in those studies didn't show
a greater response but they only
measured for four or 6 hours were
depending now we wanted to do a study to
show that if you give 100 grams which is
absolutely not something that I'm
suggesting that people should be
consuming that it takes longer to digest
everything and that you have a longer s
ulation of muscle protein synthesis over
a more prolong period of time so we also
measured not over 6 hours but over 12
and even 24 hours and then we see that
you get a greater response now the
interesting part of this study is is we
also assessed digestion and absorption
now that is difficult because how do you
do this now instead of infusing tracers
only and measuring the incorporation in
muscle that's how you measure muscle
protein synthesis we actually did an
experiment before that we Infuse the cow
with labeled amino acids so you have
amino acids with a chemical flag stable
isotope labeled we Infuse it in the cow
the cow actually incorporates it in the
milk so we have milk protein and we
extract the milk we extract the milk
protein so we have milk protein where
those labeled amino acids are
Incorporated and then we provide that
protein so we can see the digestion we
see those labeled amino acids coming out
of the protein being released to the
circulation then we take a blood sample
we can actually see those amino acids so
we see how much of the protein that you
ingest is released in the circulation
and then we can even see how much is Con
converted to muscle and then you see
that it takes much longer to get all
those amino acids in the circulation and
also to get a longer stimulation of
muscle protein synthesis so simply
regard also the fact that time is a is a
factor in all of this but of course we
most of us eat one meal and then four to
6 hours later the second meal and that's
why all the previous studies always
looked at 4 to 6 hour post prenal
periods unless it's your last meal of
the evening good point so the question
then is if you if it's your last meal in
the evening and you know let's say
you've already distributed your protein
intake fairly decently in your first two
meals some people we'll talk about a
minute time restricted eating and
caloric restriction but um and and let's
say you you want to go a little higher
for your maybe not all the way to 100
gram but you know 60 whatever then would
you have would you if you speculate on
this and this kind of this there's two
parts to this question would you think
that the the increase in muscle protein
synthesis would be higher if you had
ingested 60 gram of protein in that last
male versus
25 throughout the evening like we're
talking like 12 20 hours and also what
if you then wake up in the morning and
then you have a again your first meal is
that going to change the muscle protein
synthesis or are you better off having
that meal higher are you going to get
just are you really maximizing it I I
love those questions because the the the
three questions that you now asked is
probably seven years of my life so um
what we so one of the things how I
should start answering this is that we
see a lot of people in the hospital
losing muscle
and so they're admitted to hospital
losing a lot of muscle and we know that
the the loss of muscle or muscle mass is
an important predictor of clinical
complications readmission Health Etc so
we wanted to do something for patients
to reduce muscle muscle loss so we
thought like if we give these just in
less with athletes if we give these
elderly people another meal in the
evening can we minimize muscle loss or
stimulate muscle protein synthesis now
when you're in the hospital probably
hear the same thing you get your last
meal about 5 or 6:00 in the evening and
then the next meal is breakfast the next
day at 9:00 so you spend more than 15 16
17 hours in an overnight fasted state
which is maybe nice for for people
trying to lose weight or anything like
that but for people at risk of muscle
muscle loss it's not a good thing so we
started thinking about if you give
protein in the evening is it digested
while you sleep does this all work while
while you sleep now that's difficult
because you can't take muscle biopsies
when somebody sleeps and not wake the
person up and you also can't ingest
protein while you're sleeping so what we
did is and that's when we started doing
studies with the older people the great
volunteers much better than most of the
athletes that they call us and then they
actually say like look I was in your lab
last year can I come back do you have a
new study running and then then I would
say something like oh yeah you can come
over what we'll do we put a nasogastric
tube down your nose in your gut we take
a muscle biopsy then we put you to bed
in the hospital then at 2:00 at night
while you're sleeping we'll tiptoe into
into your next to your bed put 40 Gams
of pro protein in your gut and then wake
you up in the morning at 7:00 with a
muscle biopsy and then they respond like
where can I sign sign up and when can I
come over so these are cool studies but
they showed that if you give um 40 grams
of protein in the evening that protein
is digested and absorbed while you sleep
because we use that intrinsically
labeled protein so we could follow it
and it's actually converted to muscle
now that study was weird because when we
published that that was a nice proof of
principle study I got a lot of coaches
and and people calling me and asking me
where they could buy those naso gastic
tubes and I said like like no this is a
proof of principle study just have a
protein Rich snack in the evening so
just to make that clear we actually
follow that up with an ad lead study
where we showed that having a protein
Rich snack in the evening is digested in
absorbed and stimulates muscle protein
synthesis overnight and so that amount
of protein will help you reconditioning
more
efficiently that's the first answer to
your or the question to your first first
question now the second was is it of
benefit on top of knowing that you'll
have breakfast and lunch the next day so
we also did that study we provided
protein in the evening or we didn't
provide protein in the evening and
looked at the response to breakfast now
response to breakfast in both conditions
was exactly the same to my surprise
because I expected if you give a lot of
protein the evening before then the
response to breakfast would be minimized
but it wasn't it was exactly the same so
it does give me some insight that at
least in the first 24 hours you have a
greater benefit when you provide
sufficient protein to maximize the
reconditioning what about people so Tim
restricted eating you mentioned a lot of
people are do practice time restricted
eating and they're eating in an 8 Hour
window and they're fasting for 16 hours
and you've done some research in this
area as well so can you eating that that
large evening you know that large
protein Bolis with your last meal you
know what if it's earlier and it's not
like right before sleep because you have
your your feeding window your eating
window and then you have your fasting
window do you think based on your your
study with a 100 grams of protein really
extreme case that that protein will be
digested longer and incorporated into
muscle for muscle protein synthesis So
based on the theory that you need an
anabolic stimulus every every main meal
in order to get the optimal 24-hour
response then you would actually have to
conclude that intermittent fasting of
Tim restricted feeding is not a good
thing but uh we've done a study a more
longer term study EMA did that with
labeled water and she did that when um
in in
where I had a visiting professorship
position there and we didn't see a
difference in muscle protein synthesis
with the time restricted eating versus
the the non-time restricted eating so
it's possible the explanation is that if
you have a period to where there's less
uh or there's no food intake but you had
a greater meal as the last one that that
actually also had a greater response
over a more long period of time just
like the 100 G study so it's possibly
that that evens it out the other big
question is of course why would you do
Tim restrictive eating or um um
intermittent fasting um the other thing
on on that study was we didn't see
differences or that project I should say
is we didn't see a difference in fat
loss so and I have a lot of people
calling me and saying like but the time
restricted eating uh intermittent
fasting really works for me now I I did
it myself as well works really well why
because in the morning I go to work I
don't think about food because I'm too
busy and everybody's just walking into
my office by around 4:00 I get like a
little bit Bish so I start eating
something and then I get home around 6
and around 7 I open up the computer to
see what crap emails I got and then I
start having my main meal and snacking
if I decide to not eat after
6 I will eat much less than I actually
ire so I'll lose weight so basically
because More than 70% of my energy
intake is after 7:00 at night time
restricted eating would be great for me
but if I would eat all the food that I
would eat after seven throughout the day
I would lose or I would not lose that
fat mass and I would not lose weight so
it's a good way for people to cope with
a lower energy intake right I think
there's now been many many studies that
have done that have found that people
naturally
doing time restricted eating you know in
they're free living conditions on on
average reduce their calorie intake by
about 200 calories per day and and
that's just you know natural because
people don't snack or they don't eat
that dessert or they skip you know
because they are trying to to restrict
their their meals into a shorter time
period but and I think you've even shown
this and other studies many Studies have
shown while if you do keep calories the
same you will not lose fat-free mass and
weight right um then glucose the glucose
homeostasis is still improved by not
eating in a huge you know like by
restricting your time eating window
shorter to let's say eight hours you
know in some cases 10 but mostly eight
even shorter than that six hours so
there are there are people also that are
very interested in their glucose
homeostasis that you know want to eat
within a a shorter time window as well
but the question then goes is well if
they're skipping meals or skipping
snacks then they're potentially skipping
protein intake right if someone is doing
the Tim restricted eating schedule where
they're eating within an 8- hour window
then they really do need to make sure
they're they're not losing their their
their protein correct yes and so if they
maintain the normal protein intake then
they should be fine uh because it's
possible that more protein per meal has
a greater effect like the 100 grams but
the other part is also I mean let's not
I mean it's it's funny but we always end
up talking about nutrition and then we
don't talk about the physical activity
um because I mean the same thing when
people ask me like what should I eat to
to to lose weight and I always say less
uh because there is no magic bullet but
the physical activity we know from all
hypercaloric diets that if you actually
are are on a hypercaloric diet that two
sessions of resistance exercise
throughout the week prevents the lean
mass loss
so maybe instead of focusing on the
protein focus on physical activity in
order to maintain your fat-free mass by
doing two resistance exercise sessions a
week much more important than than the
protein so let me rephrase my question
for someone who's doing time restricted
eating in an 8 Hour window fasting for
16 hours and they're engaged in
resistance training at least three times
a week minimum and they're taking in
their protein they're not they're not
missing their protein and can they and
they they're in the resistance right and
yes can they gain muscle mass can they
gain it yes yes sir okay that's an
absolute yes I mean there's even studies
that um so again
um8 g of protein you can actually gain
muscle on8 gram of protein maybe you can
gain more muscle on 1.2 but you can
still gain muscle on A8 gram protein per
kilogram body mass per day the body is
much smarter than we think if you
actually do exercise and we ingest the
same protein that we can track
throughout the body we see that the same
amount of proteins of course digested
and absorbed but more goes to the lag
that it exercise so there's also an
efficiency effect physical activity
makes you more of what you just ate so
more of the protein is actually
converted when you perform physical
activity so the body gets smarter how it
handles protein I have a question so if
we we were talking about protein
distribution and perhaps you know being
beneficial to more evenly
distribute protein but how does physical
activity because you said physical
activity sensitizes I mean your your you
said it sensitizes muscle to amuno acids
um how does that does that change
whether I mean you would think that in
the background of someone who's
Physically Active does all these other
little differences matter I think so I
mean all it's all those little things
that matter I mean to look at the
cyclist it's the bike it's the helmet
it's the it's the it's it's the
nutrition it's the it's the training
it's the mental coaching and all of this
together make better lead so it's all
these small things but um so what is
interesting to see is that you have an
anabolic response to feeding you have an
anabolic response to exercise you have
an anabolic response a greater anabolic
response when you compare the two now
the nice thing is that uh I think number
question number one the most the
question I was being asked the most is
do I need to take the protein before or
after the exercise session which is
almost the same question you asking
should I do the exercise before the meal
or after the meal meal it's basically Al
also the same thing it doesn't really
matter that much because exercise makes
the muscle more sensitive to the
stimulation of muscle protein synthesis
through food intake but it does so for
up to 24 to even 48 hours so if you do
an exercise session today your response
to breakfast tomorrow morning will be
greater but also lunch tomorrow
afternoon and also dinner tomorrow night
and so after that you have your second
exercise session so it's not about what
should go go first but it's a
consistency of training and meals in
between and the training will make your
meals more efficient in how they
optimize muscle reconditioning well the
thing that's so interesting about this
recent study that you published on on
the higher dose of protein and that
being incorporating into muscle is so if
you have that 24-hour anabolic window as
you're as you're saying and you're going
to be more sensitive to amino acids
throughout that 24 hours of course then
every meal so if you have you know 10
meals on the extreme end okay every 10
you know 10 me 10 times of protein
you're going to be sensitive to that
protein because it's still within that
24-hour window however if you don't have
time because you're working as you you
know said to eat three or four or five
meals throughout the day it's also nice
to know that you can go a little further
than 30 gram in those let's say three
meals and perhaps still get a similar
amount of muscle protein synthesis in
fact let me ask you to speculate let's
say a person with did two people or the
same person and you did a crossover
study where they do both conditions
they're they're doing their resistance
training their anabolic windows 24 hours
they're sensitive to the amino acids the
first time they're eating you know let's
say what 80 grams of of protein they're
doing that within five meals or they're
going to do it within three do you think
they'll have the same amount of gains in
muscle mass um um this is I mean this is
cool study but I think if there's
differences they will be too small to
pick up that's one if you would have
each of those meals would have 20 gram
so it's depending on total protein
intake if you do for example 5 * 20 or 2
* 50 does that make sense I don't think
you'll find any difference there if you
would do uh I would be more less sure
about my case if you would do 20 times 5
G versus uh 3 *
33.3 okay so that maybe maybe there's a
difference that you don't reach that so
so-called lucing
threshold but to be honest if there's
the day before there's physical
activity a good training session with
the lags
involved I'm not so sure whether we
would be able to pick up a difference
there okay so it is it pure theory of
course yeah speculation essentially it
you know it sounds like certainly in the
context of training in the background
that you can skew your protein somewhat
with yes your meals and and and still
not be missing out on what you otherwise
would gain in muscle mass rather not
worry about that but don't miss that
training session absolutely that's the
essential thing that's the that's the
Baseline right you have to more people
talk about nutrition the less they're
actually doing the training that's what
you often see I know it's true it's
absolutely true
Посмотреть больше похожих видео
This Is What Everyone Gets WRONG About Protein & Building Muscle! | Dr. Stuart Phillips
TOP 7 PROTEIN Mistakes that YOU Might be Making...
Do You REALLY Need Lots of Protein To Build Muscle?
The Protein Limit For a Meal (They Were WRONG)
Protein Before Bed - It DOES Build Muscle Faster? (New Study!)
Waarom zou een 80-jarige nog aan krachttraining moeten doen? | EEUWIGE JEUGD
5.0 / 5 (0 votes)