PROTEIN INTAKE – PART 2
In part 1 we briefly discussed “how much protein do I need?”. Today we will discuss the timing. Common misconception has it that the body can only absorb approximately 20/25 grams of protein every few hours. (Ever wonder why all protein powders contain approximately 25 grams per scoop?)
Here again we need to start by asking ourselves the question “Does it make Evolutionary Sense?”. Our nomadic ancestors would unintentionally fast for prolonged periods of time, only to then load up on essential proteins and fats once they found food – if they found it. 100 to 200 grams of protein in one sitting would not be uncommon back then; and it shouldn’t be now.
Our ancestors were eating to survive, not for Strength Training. Therefore, we accommodate our timing to fall in line with our objectives.
Most recent studies (Witard et al. 2016, Macnaughton et al. 2016) conclude there is indeed a moment post resistance training where the stimulation of MPS (Myofibrillar Protein Synthesis) is increased and indicates that MPS is greater with 40 grams when compared to 20 grams of protein post workout. In both studies, Whey Protein was used.
What has not been studied is whether 60 grams of protein post-training is more beneficial than 40 grams. Or 80 grams for that matter.
Therefore, it would seem correct to assume that there is a window post resistance training where your body is more prone towards MPS. The time frame is more like a garage door than a window; a much wider time frame than previously thought, but it is there and should be taken advantage of.
Other than post training, there is no scientific evidence to support the notion that timing is important for MPS, as long as you hit your daily requirements. The notion that your muscles will break down and simply melt away if you don’t have a protein shake every 2 hours is simply incorrect, unfounded and goes against Evolutionary sense.
When it comes to protein and building lean muscle, if in doubt always stay on the high side, as there really is no downside. Just don’t freak out because you’ve gone 3 full hours without protein!
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