Protein timing doesn’t matter? Hmmm… read on!
The latest study published in the Journal of Nutrition THIS YEAR (2014) wanted to put protein timing in healthy people to the test.
Two groups of people were given protein but in different ratios throughout the day.
Group 1:
Breakfast- 11g of protein
Lunch – 16g of protein
Dinner – 63g of protein
Total Day – 90g of protein
Group 2:
Breakfast – 32g of protein
Lunch – 30g of protein
Dinner – 32g of protein
Total – 94g
Difference between groups 1 and 2? 25% MORE protein synthesis in group 2.
Does it surprise you protein synthesis was greater in Group 2. This means, assuming net protein breakdown is equal; Group 2 will build 25% more muscle over 24 hours than Group 1.
These figures were the same on day 1 and 7. No change, no adaption – the same processes took place.
Taken from Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults,” Journal of Nutrition, Jan 2014.
